Roles Of Essential Fatty Acids

Certain fats, such as linoleic and alpha-linolenic, are classified as essential because your body cannot make these fatty acids for bodily functions. They can only be obtained through the diet from various plant oils, phytoplankton and algae. When you eat foods rich in essential fatty acids, your body can produce other fats needed for hormone production, eicosanoids and maintain cell membranes.

Cell Membranes

Essential fatty acids promote development and integrity of your cell membranes. When essential fatty acids are incorporated into the cell membranes, the fludity and function of the cells changes. Essential fatty acids incorporated into the cell membranes regulate the flexibility of the cell membranes allowing electrolytes, glucose and amino acids in and out of the cells, according to the Linus Pauling Institute with Oregon State University.

Brain Function

Essential fatty acids provide growth of brain cells during infancy and help maintain cognitive function with the aging brain. Essential fatty acids improve memory and learning, which are criticial functions of an aging and developing brain in a study by researcher S. Yehuda and colleagues. Deficiency of essential fatty acids can lead to developmental delay in infants and children, but with an older brain memory-related losses can occur.

Eicosanoids

Eicosanoids are fatty acids that promote immune system responses, regulate blood pressure levels, platelet aggregation and exert some hormone like responses in the body, according to author Sareen Gropper in "Advanced Nutrition and Human Metabolism." Eicosanoids are classified as producing two types of inflammation in the body. Anti-inflammatory eicosanoids include thromboxanes, which decrease blood pressure and keep platelet s from clumping together by decreasing their stickiness. Prostaglandins promote pro-inflammatory bodily responses and are responsible for hypersensitivity responses seen with asthma, such as increased mucus secretion, histamine release, increased platelet stickiness and the constriction of blood vessels.

Omega-3 and -6 Fatty Acids

Alpha-linoleic, which is an omega-3 fatty acid, is commonly found in fish oil, but is also found in walnuts, pumpkin seeds, flax seeds, linseed and soybean oil. Interest in alpha-linoleic acid has increased over recent years because this omega-3 fatty acid promotes health benefits of lowering cholesterol levels and inflammation in the body, as stated by Gropper. Linoleic acid is an omega-6 fatty acid and is found in corn, safflower, sunflower, soybean, cottonseed, and peanut oils. A diet high in omega-6 fatty acids increases inflammatory responses of the immune system, possibly leading to chronic diseases. Linoleic acid promotes lower total cholesterol and LDL or bad cholesterol levels as stated by Gropper.

Recommendations

The American Heart Association recommends eating a variety of oily fish twice a week, in addition to eating foods rich in essential fatty acids and using a variety of vegetable oils for persons without coronary heart disease or CHD. For individuals with a diagnosis of CHD, you are recommended to consume 1 g of eicosapentaneoic and docahexaenoic acids from oily fish or supplements. Before making changes to your diet or starting a new supplement, consult with your health care provider for recommendations specific to your health needs.