Essential fatty acids, or EFAs, are nutrients your body requires to function normally. Since they are not produced or stored in the body, you need to eat foods that contain essential fatty acids. While there are many different essential fatty acids, they are typically categorized into two groups, omega-6 and omega-3 fatty acids. Both groups of EFAs have many functions that benefit health and well being.
Sources of EFAs
The main source of omega-6 EFAs are gamma-linolenic acids. Gamma-linolenic acids can be found in plant-based oils, including vegetable, canola, and flaxseed oil. Omega-3 EFAs include alpha-linolenic acids. These EFAs are found in walnuts, flax, eggs, fish oil and fish, including salmon and tuna.
Brain Function
Your brain requires EFAs for normal development and function. A balanced intake of EFAs has been shown to limit effects of mental illness, including depression, schizophrenia, bipolar disorder and attention deficit/hyperactivity disorder. According to the University of Maryland Medical Center, EFAs function to reduce the number of mood swings, learning and behavior problems and depressive symptoms.
Heart Function
EFAs promotes healthy heart function. Increased intake of omega-3 and omega-6 fatty acids reduces triglyceride levels, cholesterol levels, blood viscosity and blood pressure. In addition, EFAs lowers the risk of heart attack, stroke, and death in people already diagnosed with heart disease. According to the Omega-3 Institute, EFAs most effectively promote heart health when consumed in doses of 650 to 700 mg per day.
Skin Health
Your immune system uses EFAs to help guard against damage to your skin caused by pollution and damage caused by the sun damage. EFAs are antioxidants that protect your body from harmful free radicals. EFAs also keep your skin hydrated, reducing inflammation and skin conditions typically associated with loss of moisture.
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