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Omega-6 Fatty Acids
Types of omega- 6 fatty acids
The only omega-6 fatty acid you’d probably ever need to supplement
with would be GLA, typically in the form of evening primrose oil
or borage seed oil. Otherwise, we tend to get enough omega-6 fatty
acids through our diet.
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Linoleic acid (LA). This
acid is eventually transformed into other omega-6 fatty acids
such arachidonic acid (AA) and gamma
linolenic acid (GLA).
- Food sources: vegetable oils such as corn, safflower, sunflower
and sesame.
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Arachidonic
acid (AA)
- Used for: Your body uses this to produce series-2 prostaglandin
hormones, the “bad” prostaglandins, which lead to
many inflammatory processes.
- Food sources: Animal fat, red meat, dairy products
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Gamma linolenic
acid (GLA)
- Helps with: Reducing PMS
depression and tension. May help prevent certain cancers.
- Food sources: evening primrose oil, borage oil, or
black currant oil
- Recommended dosage: 3,000-4,000 mg per day or evening
primrose oil
- Good to know: The typical American diet contains
a great deal of linolenic acid, which should mean that we
have enough GLA. But there are many things in our diet and
lifestyle that prevent your body from turning LA into GLA,
such as:
- Stress, poor nutrition, alcohol, chemical carcinogens,
cholesterol, saturated fats, insulin abnormalities,
low levels of magnesium,
vitamin
B6 or zinc,
and aging
- Much of the linoleic acid we get contains trans fatty
acids that cannot be converted into GLA. Trans fatty
acids are found in margarines and vegetable cooking
oils, bakery products, fried foods and many other processed
foods. These foods should be avoided
To learn more on Essential Fatty Acids, read on:
Omega-3 Fatty Acids
Omega-6 Fatty Acids
For more on nutrients, read on:
Essential Fatty Acids
Minerals
Vitamins
Antioxidants and
free radicals
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