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Omega 6 Fatty Acids recipes


Last Updated : Jun 20,2019



ओमेगा 6 फैटी एसिड व्यंजनों - हिन्दी में पढ़ें (Omega 6 Fatty Acids recipes in Hindi)
ઓમેગા 6 ફેટી એસિડ રેસિપી - ગુજરાતી માં વાંચો (Omega 6 Fatty Acids recipes in Gujarati)

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.

Steel Cut Oats – a source of Gamma Linoleic Acid (GLA)Steel Cut Oats – a source of Gamma Linoleic Acid (GLA)

  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.
 

  Omega 6 levels in Cooking oils
1. Coconut Oil 2%
2. Palm Oil 10%
3. Olive Oil 10%
4. Avocado Oil
5. Flaxseed Oil
6. Canola Oil 18%
7. Cotton seed oil 50%
8. Soybean Oil 54%
9. Corn Oil 54%
10. Sunflower Oil 66%
11. Safflower Oil 75%

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.

Coconut Oil – Low in Omega 6 Fatty AcidCoconut Oil – Low in Omega 6 Fatty Acid

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.
 

  Foods Neutral in Omega 3 and Omega 6
1. Spinach
2. Lettuce
3. Kale
4. Fruits
5. Beans
6. Curds
7. Cheese

  Vegetarians, the best ratio of Omega 3 to Omega 6 foods
1. Flaxseed Oil
2. Chia Seeds
3. Butter
4. Ghee
5. Cream Cheese
6. Canola Oil
7. Hemp Oil
8. Walnuts
9. Walnut Oil
10. Olive Oil

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


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Tomato Raita
Recipe# 41316
07 Aug 19

 
 by Tarla Dalal
From North to South, Tomato Raita is a popular accompaniment all over the country. Two tangy ingredients – tomatoes and curds – come together in this super-easy recipe, which requires no cooking. Seasoned with a dash of spice powders and salt, the Tomato Raita is indeed a tongue-tickling accompa ....
Carrot and Spinach Soup (  Home Remedies)
Recipe# 37306
05 Nov 15

  This recipe has an associated video
 by Tarla Dalal
A sumptuous soup that reflects the freshness of its ingredients, the Carrot and Spinach Soup presents the complementary flavours of carrots and spinach, perked up further with ingredients like onions and pepper. The method of adding some of the ingredients like onions and spinach in sautéed fo ....
Chawli Bean Subzi
Recipe# 22208
13 Jun 11

 
 by Tarla Dalal
This unique Chawli Bean Subzi is sure to please your palate with its exciting sweet, sour and spicy flavour. With tamarind, jaggery and chilli powder, not to forget a quick and traditional tempering, the fiber and iron-rich chawli bean becomes a tangy treat that you will love to munch on! Use th ....
Rajma, Bean Sprouts and Spring Onion Salad
Recipe# 760
14 Jan 19

 
 by Tarla Dalal
A scrumptious salad that combines the goodness of cooked rajma and bean sprouts with crunchy spring onions and tangy tomatoes. A dash of lemon juice further perks up this salad, making it a zesty treat for your palate! Enjoy the Rajma, Bean Sprouts and Spring Onion Salad chilled, to experience ....
Spinach Raita, for Weight Loss and Athletes
Recipe# 41131
15 Nov 19

  This recipe has an associated video
 by Tarla Dalal
First things first, this Spinach Raita is a pleasure to look at – with vibrant green shreds of spinach dotting sparkling white curds. The very appearance tempts you to taste it, while the punchy taste of black salt makes you fall in love with. This flavourful Spinach Raita is a great dish for at ....
Tomato Onion Raita
Recipe# 41080
31 May 18

  This recipe has an associated video
 by Tarla Dalal
One of the most popular raitas in both North and South India, the Tomato Onion Raita combines the tangy taste of tomatoes with the sharp taste and juicy crunch of onions, to make a fabulous raita. A dash of cumin seeds powder, some green chillies and a garnish of coriander go a long way in making th ....
Coconut Chia Seeds Pudding with Mixed Fruits and Walnuts
Recipe# 41064
09 Feb 19

 
 by Tarla Dalal
The current trend totally overrides the old fashioned notion that endurance and health comes from boring dishes and tonics! There are awesome, irresistibly tasty ways in which you can boost your endurance, and this Coconut Chia Seeds Pudding with Mixed Fruits and Walnuts is one example. With t ....
Spinach Hummus with Cucumber Sticks ( Tiffin Treats)
Recipe# 40347
01 Jul 19

  This recipe has an associated video
 by Tarla Dalal
Imagine packing a nice, satiating dip in your kids’ snack box. Along with something refreshing like cucumber or carrot sticks, it would transform their break into a very jolly and relaxing time. The Spinach Hummus is the perfect choice for this, because it is colourful, healthy and filling too as it ....
Chawli, Rajma and Chick Pea Healthy Salad
Recipe# 379
25 Mar 19

 
 by Tarla Dalal
Ready in a whiz, this healthful and refreshing salad is a great addition to your meal. Serve it as it is, stuff it into a bun, or roll it in a chapati, and voila you have a tasty meal ready in minutes. With the goodness of three beans, crunchy spring onions and tangy tomatoes, not to forget a peppy ....
Kale Angoor ka Raita
Recipe# 6485
29 Jun 19

  This recipe has an associated video
 by Tarla Dalal
If you like to treat your palate to novel flavours, then you are sure to love this Kale Angoor ka Raita. Made with a rare combination of chopped black grapes and whisked curds, this raita is made all the more tantalising by the addition of appropriate spice powders and black salt. Choose ripe yet fi ....
Mint Raita (  Phudina Raita)
Recipe# 4243
14 Nov 19

 
 
by Tarla Dalal
Mint works it magic once again, leaving the diners spellbound with this flavourful and aromatic raita. The Mint Raita features an ideal combination of flavours including the peppiness of mint, the soothing tanginess of curds and the mild spiciness of cumin. A spoonful of sugar helps to highlight all ....
Lauki Phudina Raita
Recipe# 5561
15 Nov 19

 
 by Tarla Dalal
No reviews
Raitas are an indispensable part of Indian meals. They combine well with main courses and snacks that are spice heavy, but also taste great just like that! Here is a delicious raita of bottle gourd and tomatoes, perked up with mint leaves and roasted cumin seeds. Here, we have replaced full-fat curd ....
Kokum and Chia Seed Drink
Recipe# 41719
28 Apr 17

 
 
by Tarla Dalal
No reviews
Chia seeds are the latest fad when it comes to juices. Juice lovers across the world are experimenting with the magic of chia seeds as these give a wonderful mouth-feel, bringing some of the excitement of all-time favourite falooda into a simple juice! In this delectable and refreshing drink, we ....
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