Omega 6: The not so healthy fatty acid

Omega 6 stands for a group of fatty acids that contain both “good” and “bad” fats. Here you can read how to consume the right mix of them.

Our food contains a lot of fats and their fatty acids. They are often labelled as unhealthy. But that is not true in general. Even the omega-6 fatty acids, which are considered “bad”, have an important function in the body, including being involved in the immune system.

One disadvantage of the modern diet, however, is that it is often based on animal fat. This means that the body receives an excess of omega-6 fatty acids. The other, equally important omega-3 fatty acids are often neglected. Research has shown a connection between too much omega-6 and certain diseases such as diabetes, heart disease, or rheumatic or allergic diseases.

However, both types of fatty acids are necessary for a healthy diet – but it all depends on the right mix.

Omega 6: What you need to know about the fatty acid

Omega-6 fatty acids belong to the large group of unsaturated fatty acids. In the human metabolism, omega-6 fatty acids build on one another. This means that only one – linoleic acid – has to come from food, and the organism can then produce all the others itself from these building blocks. The medical portal NetDoktor explains the processes:

1. Linoleic acid: This is an essential fatty acid that the body must absorb through food. All other fatty acids in the omega-6 group can be converted from linoleic acid or you can absorb them through food. The vegetable oils commonly used in the kitchen, such as sunflower oil or corn germ oil, contain linoleic acid. Almonds are also a plant source. You can also consume it through fatty meat and dairy products.

2. Gamma-linolenic acid: This fatty acid is formed from linoleic acid or is found, for example, in pomegranates and hemp oil.

3. Arachidonic acid: It is formed in the further metabolic process from gamma-linolenic acid. Meat, butter, lard and egg yolk also contain this omega-6 fatty acid.

The large group of unsaturated fatty acids, also known as “omega-n”, also includes the more well-known omega-3 fatty acid. This is also an essential nutrient whose needs must be met through food. You find it mainly in fish, linseed oil and walnuts. Other examples are omega-7 and omega-9 fatty acids. They are not essential; the body can produce them itself.

Both Omega-3 and Omega-6 play important roles in the processes in the human body. The two fatty acids work together to control processes such as the immune system: Omega-6 sets the inflammatory process in motion, while Omega-3 helps inflammation to subside.

Omega 6: Metabolism begins with linoleic acid

The other fatty acids in the Omega-6 group are based on linoleic acid. It also provides important building blocks for the structure of the body and is one of the fatty acids in the cell membrane. The medical portal DocCheck explains that it is also involved in regulating the skin’s moisture balance in the uppermost layer of the skin (stratum corneum).

Can linoleic acid help you lose weight? Research has found evidence on this question, but it is not yet scientifically conclusive. Initial evaluations of a study indicate that linoleic acid has a positive effect on body fat mass. However, further research is needed to obtain conclusive evidence.

A lack of linoleic acid, on the other hand, would mean that you get colds more often or wounds heal poorly, among other things. According to Netdoktor, however, it is very unlikely that you are consuming too little linoleic acid. It is contained in many of our daily foods. The body also stores excess fatty acids in the fat cells as a reserve.

Omega-6: Gamma-linolenic acid helps against diseases

The body produces gamma-linolenic acid from omega-6 linoleic acid or absorbs it directly from food, for example via hemp or pomegranate seed oil.

In the chain of metabolic processes, the body further uses the gamma-linolenic acid to produce omega-6 arachidonic acid or tissue hormones.

The tissue hormones in gamma-linolenic acid dilate blood vessels. This means that, unlike other omega-6 fatty acids, it has an anti-inflammatory effect.

Researchers see a deficiency of gamma-linolenic acid in combination with an enzyme defect as a possible cause of a number of diseases, such as:

• Neurodermatitis
• multiple sclerosis
• diabetes

In addition, a study from Japan establishes a connection between a deficiency of gamma-linolenic acid and premenstrual syndrome (PMS).

Omega-6 arachidonic acid in large quantities is the “bad” fat

The body can produce omega-6 arachidonic acid from gamma-linolenic acid. However, it is also found in foods such as meat, butter and eggs.

Arachidonic acid, a member of the omega-6 fatty acids group, is very important for the human immune system. The hormones that the body produces from arachidonic acid control the defense against foreign bodies. They set the inflammatory processes in motion by constricting the blood vessels, which causes the skin to swell at that spot – it becomes hot and red.

However, if the body has an excess of arachidonic acid, it produces too many of these hormones. The inflammatory processes are then directed against substances that are actually harmless. The result is an overreaction or allergic reaction with inflammation.

• Scientists suspect that those affected are more prone to allergies, asthma and rheumatoid arthritis.
• The hormones in arachidonic acid also affect blood pressure, so medical research has linked this to heart disease caused by hardening of the arteries (arteriosclerosis).

Omega 6: the right mix with the “good” fats Omega 3 makes it

The body uses the same enzymes to process omega-6 and omega-3 fatty acids. Nutritionists at the Budwig Foundation explain that the enzymes cannot differentiate according to current needs. They process the fatty acids that they encounter first – the fatty acids are thus in a kind of competition for the available enzymes.

You can ensure a healthy mix of fatty acids primarily through your diet. The German Nutrition Society (DGE) recommends a ratio of omega-6 to omega-3 fatty acids of 5:1 for adults. Linoleic acid (omega-6) should make up 2.5 percent of daily energy requirements and alpha-linolenic acid (omega-3) 0.5 percent.

How do you achieve a healthy relationship?

• Be cautious, especially with meat, which is full of omega-6 fatty acids. The DGE recommends eating no more than 300 to 600 grams of meat per week. A currywurst between meals or a sausage sandwich also count towards this.

• Vegetarians also need to be careful: vegetable oils such as sunflower oil also contain omega-6 fatty acids.
• Fish with healthy omega-3 fatty acids should be on the menu regularly. Make sure that you buy fish that has been caught or farmed in a species-appropriate and environmentally friendly manner. The fish guide gives you useful tips. This guide is regularly published by the consumer advice center and other environmental organizations.
• If you want to avoid fish, you can choose plant-based foods with a high omega-3 content: this healthy fat is found mainly in linseed oil, but also in linseed, sesame, walnuts or pine nuts.

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