Essential fatty acids are those the body cannot make itself from nutrients consumed. Each is necessary for certain functions of the body, so they need to be consumed regularly for good health. There may also be additional health benefits from regularly consuming essential fatty acids.
Types
Two fatty acids that are truly essential: omega-3 fatty acid, alpha-linolenic acid, or ALA; and omega-6 fatty acid linoleic acid, or LA. The other fatty acids the body needs, including the omega-3 fatty acids EPA and DHA, can be synthesized by the body. However, as the conversion between ALA and EPA or DHA is not efficient and requires some enzymes that are not always present in sufficient quantities, these two omega-3 fatty acids are sometimes considered essential as well, according to the Linus Pauling Institute.
Function
Both omega-3 and omega-6 fatty acids are necessary for the proper formation of cell membranes. Omega-3 fatty acids are involved in brain and vision development, and omega-6 fatty acids are involved with skin, hair and bone growth as well as regulating the metabolism and keeping the reproductive system healthy.
Possible Health Benefits
The strongest evidence for possible health benefits is for omega-3 fatty acids. These may lower the risk of heart disease, lower triglyceride levels, decrease plaque buildup in the arteries, lower blood pressure and decrease the risk of heart attack and stroke, according to MayoClinic.com. Omega-3 fatty acids may also lower the risk of cancer and arthritis, notes the University of Maryland Medical Center.
Considerations
Omega-3 and omega-6 fatty acids should be balanced in the body for optimum health, according to the University of Maryland Medical Center. However, the typical diet in the U.S. provides much higher levels of omega-6 fatty acids. Because many omega-6 fatty acids promote inflammation and omega-3 fatty acids have an anti-inflammatory effect, this can be a problem.
Supplements of omega-3 fatty acids can lead to excessive bleeding if taken in high amounts, according to MayoClinic.com. The FDA regards up to 3g per day to be generally safe.
Expert Insight
The ratio of omega-6 to omega-3 fatty acids should be between 2:1 and 4:1, according to the University of Maryland Medical Center. Supplements of omega-6 fatty acids are rarely necessary due to their prevalence in the diet. People should eat two about meals per week of fatty fish, choosing options such as salmon and light tuna, to get heart-healthy levels of omega-3 fatty acids, advises the American Heart Association.
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