Essential fatty acids, including omega-3 and omega-6 fatty acids, are necessary components of a healthy diet. Eating a diet with the right ratio of these fats, found in vegetable oils, nuts and fish, gives structure and flexibility to the body's cells, aids in growth and development and improves brain function, according to the Linus Pauling Institute.
Eicosapentaenoic Acid
The omega-3 fatty acid eicosapentaenoic acid, or EPA, lowers cardiovascular disease risk and may reduce the risk of inflammation. Fish oil supplements contain EPA, as do fish raised in cold water, such as sardines, tuna, mackerel, herring and salmon. According to the University of Maryland Medical Center, including essential fatty acids such as EPA in the diet may reduce symptoms of mental health disorders, such as attention deficit hyperactivity disorder and depression. Consuming EPA may also help relieve the pain of menstrual cramps and the joint inflammation and swelling of rheumatoid arthritis. Increasing your dietary intake of EPA may also reduce your blood pressure.
Docosahexaenoic Acid
Docosahexaenoic acid, or DHA, is required for healthy development of vision and the nervous system. According to the University of Oregon's Linus Pauling Institute, low intake of DHA could increase your risk of Alzheimer's disease or dementia. People who have type 2 diabetes may benefit by taking DHA, which reduces high triglyceride levels. Triglycerides are a type of fat that circulates in the blood; high triglyceride levels, a common problem for people with diabetes, increase the risk of heart disease. Both DHA and EPA appear to reduce the risk of dangerous, irregular heart rhythms, as well as slowing the growth of plaque buildup in the cardiovascular system called atherosclerosis. To get more essential fatty acids such as DHA in your diet, choose cold water fish, fish oil supplements or DHA extracted from algae, the University of Maryland Medical Center recommends.
Omega-6 Fatty Acids
Omega-6 fatty acids include linoleic acid, found in plant oils. Research indicates omega-6 fatty acids may relieve nerve pain in people with diabetes and reduce high blood pressure. In addition, women with breast cancer who take omega-6 fatty acids may also respond better to certain chemotherapy drugs. Though you need omega-6 fatty acids for good health, most people get more omega-6 fatty acids than necessary. According to the University of Maryland Medical Center, the average person consumes 14 to 25 times more omega-6 fatty acids than omega-3 fatty acids. The recommended ratio of omega-6 fatty acids to omega-3 fatty acids is between 2-to-1 and 4-to-1. Evening primrose oil, black current oil and other linoleic acid supplements contain omega-6 fatty acids, as does a type of blue-green algae called spirulina.
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