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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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Recipe# 4627
09 Jan 19

  This recipe has an associated video
 by Tarla Dalal
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Rajma, Bean Sprouts and Spring Onion Salad
Recipe# 760
14 Jan 19

 
 by Tarla Dalal
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Rocket Leaves, Zucchini Red Pumpkin Healthy Lunch Salad
Recipe# 42373
26 Jun 19

 
 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 ....
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 ....
Spinach Raita (  Low Calorie Healthy Cooking)
Recipe# 1363
22 Oct 19

 
 by Tarla Dalal
Spinach Raita, or Palak Raita, is sure to strike a chord with most Indians, as they would have relished this delightful cold raita from their childhood. Commonly served with North Indian meals, this vitamin and mineral loaded raita is very easy to make, and tastes really great thanks to the mild fla ....
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 ....
Spinach Soup with Garlic
Recipe# 5542
30 Dec 19

 
 
by Tarla Dalal
This nutritious, low fat, low calorie soup is best if you are trying to lose some of those extra pounds. The garlic and onion in the soup aids in decreasing the excessive fat deposition in the arteries.
Strawberry and Black Grape Raita
Recipe# 40076
05 Nov 19

 
 
by Tarla Dalal
While raitas are usually made with vegetables, you might perhaps have made some fruity attempts with apples or oranges. But, have you ever thought of making a Strawberry and Black Grape Raita? You must try it to believe how fantastic it is! This unusual combination of fruits transforms into a truly ....
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 ....
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 ....
Vegan Healthy Lunch Salad, Office Salad
Recipe# 42246
26 Nov 19

 
 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 ....
Vitamin A, Vitamin E, Iron Rich Healthy Antioxidant Lunch Veg Salad
Recipe# 42286
17 Jul 18

 
 by Tarla Dalal
It is so much fun to munch on a multi-textured, brightly coloured and awesomely flavoured salad for lunch ! This salad is full of different colours and that’s always a sign of healthy eating, as it means your food has more vitamins and
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