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Omega 6 Fatty Acids recipes
Last Updated : Apr 02,2018
Omega 6 Fats also called Omega 6 Fatty acids is a crucial FAT that the human body cannot make. These are essential fats and a type of polyunsaturated fatty acids (PUFA) we have to get them from food sources. Both Omega 6 and Omega 3 are key for the human body.
What is the amount of Omega 6 Fatty Acids you should have?
Most of the World diet is based on high usage of Omega 6 fatty acids over Omega 3. Studies show that there is 20 to 25 times more consumption of Omega 6 over Omega 3 in our diet which is not good for the body. The ideal ratio is said to be 2:1, that is two parts Omega 6 to one part Omega 3 or some argue for a ratio of 1:1.
Most Omega 6 fatty acids promote inflammation and come from vegetable oils in the form of Linoleic Acid (LA). Foods rich in Linoleic Acid promote inflammation in the body which is not good for you and is the root cause of many diseases.
But there is Gamma linolenic acid (GLA) , a healthy omega-6 fatty acid which is will reduce body inflammation and we should try and consume more of this type of omega-6 fatty acid. Gamma Linolenic Acid (GLA) comes from plant foods like Spirulina , Black Currant oil, Hemp oil and evening Primrose Oil. Oatmeal also provides GLA and use the Steel Cut Oats which take more time to cook but do the job of GLA if had several times a week. GLA rich foods may reduce body inflammation. Spirulina Powder and Steel cut oats are easily available in India.
| ||5 Good Omega 6 Sources having Gamma Linolenic Acid (GLA) |
|1. || Spirulina Powder |
|2. ||Black Currant Oil |
|3. ||Hemp Oil |
|4. ||Evening Primrose Oil |
|5. || Steel Cut Oats |
Inflammation in the body also comes from air pollution, smoking, metals present in foods and lipid peroxidation products (they damage cell membranes in your body) like roasted nuts and vegetable oils.
The Brains is just FATS. How do these lipids and fats get there? It is influenced by the types of oils and fats you choose to eat. They help your concentration, emotions and cheer by having the right ratio of Omega 6 to Omega 3 foods. Violence, rage, anger, moodiness in humans is related to Omega 3 deficiency.
The lower the % of Omega 6, the better for you. So in the above table you would definitely use coconut oil and avoid oils with high Omega 6 content like Corn Oil and Safflower Oil.
Pick a spot on your body and there will be cells responding there under the influence of Omega 3 and Omega 6 balance. Omega 3 is a nutrient for all organs in your body and apply to everyone. Its good for brains, eyes, skin, heart, lung, gut and on. 75% of chronic diseases can be prevented by eating correct. Do the HUFA blood tests for ratio of Omega 6 to Omega 3. Highly Unsaturated Fatty Acids (HUFA) are the long chain fatty acids of Omega 3 and Omega 6 which are essential for health.
Given below are recipes which are healthy and neutral in Omega 6 and Omega 3 fatty acids which is the best combination for healthy living.
Articles you may find interesting.
High in Omega 3 Fatty Acids
26 Nov 12
Lauki aur Phudine ka Raita by Tarla Dalal
This tangy curd preparation makes a wonderful summertime treat when served chilled. Grated lauki contributes minimal calories and also blends perfectly with the 'minty' flavour of this raita. If you are fussy about milk, this raita is an ideal meal time feast to meet your protein and calcium requi ....
17 Apr 18
Mango Raita by Tarla Dalal
A tongue-tickling raita that you must try in the mango season. The flavour of mangoes combines beautifully with the pleasant taste and creaminess of fresh curds. Slightly sweetened and tinged with cardamom, the Mango Raita tastes heavenly. Make sure the curd is fresh and not sour, or it will spoil t ....
14 Apr 18
Healthy Oats Vegan Granola Bars with Peanut Butter by Tarla Dalal
Learning to make granola bars is a worthy skill, because granola bars are so tasty and so handy! You can just keep a few in your handbag and munch on them when you are hungry.
However, whenever we buy commercial brands, we are always doubtful about the health quotient and quality of ingredients ....
09 Apr 18
Rajma Soup, Kidney Bean Soup Recipe by Tarla Dalal
This savoury soup meets your iron and protein requirement through the tasty rajma in a perfect way. On the other hand, the vitamin C from the tomatoes and lemon juice helps in the absorption of iron during digestion.
Accompany this soup with Chawli ....
17 Jul 12
Palak Raita Or How To Make Spinach Raita Recipe by Tarla Dalal
This smashingly tasty Palak Raita will steal your heart with its simple yet rustic flavour. The contrast of dark green against the light colour of curds is a treat to behold too. Just ensure that you refrigerate the raita for at least half an hour, and till serving time, so that the palak remains cr ....
27 Mar 18
Low Calorie Spinach Soup by Tarla Dalal
You will thoroughly enjoy this nutrient-dense, easy-to-prepare spinach soup. Cooking it with low-fat milk gives it a lovely emerald green colour, which together with the aroma of sautéed onions and garlic, makes this soup irresistible! This soup is especially recommended for all the weight-conscious ....
16 Sep 16
Lauki ka Raita, Protein Rich Recipe by Tarla Dalal
Revel in the cooling effect and goodness of doodhi and protein-rich curds, in one single dish! While you might worry that using doodhi alone might result in a mushy raita, some smart moves make this version a lot more exciting.
Onions, green chillies and ginger are cooked along with the doodhi t ....
26 Mar 18
Vegan Healthy Lunch Salad, Office Salad by Tarla Dalal
Break away from carrying conventional lunches to work, and go for some healthy salads instead! A lunch salad is not only crunchy and tasty but also very satiating – to be a meal by itself.
You can carry the salad and dressing separately and toss them together just before eating your lunch. This ....
26 Nov 12
Mixed Veggie Raita by Tarla Dalal
This hearty curd preparation is filled with colour, flavour and nutritional goodness. The low fat curds provide the much needed essential nutrients like calcium and protein. Serve chilled to relish all the flavours.
14 Apr 18
Rocket Leaves, Zucchini Red Pumpkin Healthy Lunch Salad by Tarla Dalal
Juicy zucchini and scrumptious red pumpkin cubes are tossed together with mushrooms and sea salt, to make a delicious and filling salad.
Vibrant rocket leaves and succulent feta cheese add to the goodness of this lunch salad, while a tongue-tickling dressing with herbs and garlic adds to the fun ....
26 Mar 18
07 Dec 17
Masoor, Beets, Zucchini , Peppers Lunch Salad, Healthy Veg One Dish Meal by Tarla Dalal
Get set for an exhilarating medley of colours, flavours and textures! Your meal gets healthier when you bring more colours to the table as colourful veggies are loaded with antioxidants.
That’s just what’s been done in this awesome Masoor, Beets, Zucchini, Peppers Lunch Salad.
The fact that ....
26 Mar 18
Chawli, Paneer and Veg Healthy Lunch Salad by Tarla Dalal
Toss together this vibrant assortment of ingredients to get a bright and tasty salad that you will relish up to the last bite, without leaving even a speckle in the bowl!
Veggies like capsicum, tomatoes and beetroot team up with mushrooms, greens and boiled chawli beans in this drool-worthy and ....
26 Mar 18
Avocado, Broccoli and Bellpepper Lunch Salad by Tarla Dalal
A dashingly colourful salad with a very high feel-good factor, just perfect to pack for lunch
The Avocado, Broccoli and Bell Pepper Lunch Salad has a splash of various colours, textures and flavours ranging from the creaminess of avocadoes ....
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