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 Last Updated : Apr 22,2019



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.

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.

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


Low Calorie Spinach Soup recipe
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 ....
Energy Chia Seed Drink with Lime and Honey, For Endurance Athletes recipe
There is no debating that Chia seeds are good for your health. A treasure trove of omega-3 fatty acids, which is hard for vegetarians to come by, these tiny seeds are also loaded with fibre and protein. It is interesting to note that this easily digestible little seed has antioxidants (ALA), w ....
Rajma Salad ( Healthy Soups and Salads Recipe) recipe
A versatile salad that will suit a Continental spread just as well as it merges with a havelimeal, the Rajma Salad is an iron-rich option that will enhance your haemoglobin levels and prevent anaemia. Once you have soaked and boiled the rajma, all you need to do is throw in some chopped veggies and ....
Masoor, Beets, Zucchini , Peppers Lunch Salad,  Healthy Veg One Dish Meal recipe
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 ....
Hummus, Lebanese Dip recipe
Hummus, the famous traditional Lebanese spread, has a creamy chickpea texture. It tastes fantastic when served as apart of a mezze platter with Pita Bread or ve ....
Spinach Soup with Garlic recipe
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.
Paneer and Spinach Soup recipe
The protein-packed paneer and spinach soup is a meal in a bowl! generous use of moong dal, paneer and spinach make it extremely nourishing and filling, while the onion and pepper bring in their soothing yet sharp flavours.
Strawberry and Black Grape Raita recipe
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 ....
Spicy Garlic Hummus recipe
Hummus is an ever-popular Mediterranean dip made of chick peas, garlic, olive oil and other ingredients. This is a spicy variant of the same, spiked up with red chilli paste. Curd gives the Spicy Garlic Hummus a creamy texture and tangy flavour, which complements the other ingredients beautifull ....
Rajma recipe
Rajma is one of the most popular dishes in North India. In this Punjabi delicacy, cooked kidney beans is excitingly flavoured with a wide array of ingredients ranging from ginger and green chillies to tomatoes and onions, spices and masala powders too. However, you will be surprised to see that ....
Rocket Leaves, Zucchini Red Pumpkin Healthy Lunch Salad recipe
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 ....
Mango Raita recipe
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 ....
Healthy Oats Vegan Granola Bars with Peanut Butter recipe
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 ....
Rajma Soup, Kidney Bean Soup Recipe recipe
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 ....
Palak Raita Or How To Make Spinach Raita Recipe recipe
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 ....
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