The human body requires two essential fatty acids for proper function. A person must ingest these fatty acids because the body cannot produce them. Many foods contain essential fatty acids, and knowing these foods will help increase levels of essential fatty acids. Learning about the two types of fatty acids will help a person understand her, which may help her determine the right food and supplement choices for the best nutrition.
Alpha-Linolenic Acid
Alpha-linolenic acid, most commonly referred to as omega-3 fatty acid, may offer many health benefits. This essential fatty acid may reduce high triglyceride levels, a factor in blood cholesterol levels that indicate a risk for heart attacks, strokes and other serious conditions. Omega-3 may also help reduce episodes of angina, prevent heart disease and reduce joint stiffness from rheumatoid arthritis. Alpha-linolenic acid may help reduce high blood pressure, but the dose needed to maintain the necessary levels may have serious side effects, explains MayoClinic.com. Before beginning a high dose regimen of omega-3, discuss all options with a health care practitioner.
Linolenic Acid
Fatty acids called linolenic acid, also frequently referred to as omega-5 fatty acids, play an important role in how the brain functions, as well as in the way the human body develops and grows. As well, omega-6 may help reduce symptoms of diabetic neuropathy, a condition that typically causes tingling, numbness or pain in the extremities. This fatty acid could also offer potential benefit to people with allergies, high blood pressure and hot flashes caused by menopause, says the University of Maryland Medical Center. A person considering increasing intake of omega-6, particularly with the use of supplements, should discuss this with a doctor or other health professional to determine possible drug interactions, health risks or any side effects.
Food Sources
Flaxseeds, walnuts and tofu contain Omega-3 fatty acids. Fish and seafood, such as salmon, herring and tuna contain significant amounts of this fatty acid. Many oils also have omega-3. For example, canola oil, soybean oil and mustard oil have this fatty acid.
Foods and oils rich in omega-6 include sunflower seeds, pine nuts, Brazil nuts and pecans, as well as safflower oil, corn oil and soybean oil, says the Linus Pauling Institute at Oregon State University.
Many foods offer a source of these two essential fatty acids. Some choices have better health benefits than other choices. Before adding extra oils and fats into her diet, a person should sit down with her health practitioner and discuss which options will work best for her nutritional needs.
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