Your body uses fatty acids to make eicosanoids, special compounds that are essential to almost every organ and process in your body. Your body can assemble some fatty acids on its own, but you must get the ones it can't manufacture from food sources or supplements.
Eicosanoids
Eicosanoids are similar to hormones and perform various important functions including immune response, inflammation and blood clotting. Unlike hormones, they do not travel around the body but rather function locally within a cell. Your body stores essential fats in cell membranes and converts them to eicosanoids as needed.
Building Blocks
You must have an ample supply of essential fats as building blocks for cell membranes. Dr. Edward Siguel, author of "Essential Fats" (ref1) recommends average daily consumption at least .3 g of essential fats per kilogram of body weight. If you weigh 130 pounds, for example, you would need an average of 20 grams of essential fatty acids per day. Individuals with conditions requiring high cell turnover --- pregnant and nursing women, growing children and people recovering from illness --- need to consume more.
Omega-3 and Omega-6
There are two types of essential fats, supplement manufacturer Nordic Naturals notes: omega-3 and omega-6. Omega-6s manage inflammatory functions --- such as fever and swelling, while omega-3s are anti-inflammatory. Although inflammation is an important body function, too much of it can result in chronic, serious problems such as heart disease, depression, dry skin, fatigue and reproductive issues. In the average modern diet, omega-6 intake far outweighs omega-3 intake, and inflammation--related health problems are increasing as a result.
Ratios for Good Health
According to Siguel, the average adult should consume between a 1:1 and 1:10 ratio of omega-3 to omega-6 fats. While many individuals can maintain health with a 1:1 ratio, if you have health problems related to inflammation or a condition that requires an elevated overall essential fat intake, you should consume a higher proportion of omega-3s, closer to a 1:10 ratio.
Sources
Essential fatty acids are found in fresh, whole, unprocessed foods, and are absent from most processed foods. To ensure you are getting enough essential fats, eliminate processed foods from your diet and consume more fresh fruits and vegetables, recommends Siguel. Fish, egg yolk, flaxseed, wheat-germ oil and walnuts are particularly high in essential fats. For a higher omega-3 intake, consume more fish and fish oil, leafy greens --- such as spinach --- and flaxseeds or flaxseed oil.
Warnings
Very high intake of omega 3 essential fatty acids --- such as from fish meat of fish oil --- will limit blood clotting, the Mayo Clinic warns. Diabetics, individuals at risk for bleeding or who have high levels of low-density lipoprotein, should be cautious about taking essential fat supplements. Fish meat may be high in mercury and pesticides, and pregnant women should be especially careful, since mercury is a harmful neurotoxin that can affect a growing fetus. Talk to your doctor before changing your diet or starting a supplement regimen.
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