Fatty acids that are required for proper functioning of various body processes but cannot be synthesized endogenously are known as essential fatty acids (EFA). An omega-3 fatty acid known as alpha-linolenic acid (ALA) and an omega-6 fatty acid known as linoleic acid (LA) are two important EFAs. All the other fatty acids can be synthesized by the body using ALA and LA. Safflower, soybean and corn oils are good sources of LA, while flaxseeds and walnuts are rich in ALA. Inclusion of these foods in the diet is important, as they perform many important functions in the body.
Heart Health
Although essential fatty acids, especially ALA, do not affect the serum cholesterol and triglyceride levels, they may help reduce the risk of coronary heart disease and stroke. This can be attributed to the fact that higher intake of ALA is associated with lower levels of C-reactive protein, which is an inflammatory marker that is strongly associated with myocardial infarction and stroke. High dietary intake of ALA is also associated with lower risk of sudden cardiac death.
Bowel Health
The University of Maryland Medical Center states that omega-3 fatty acids, especially ALA, may help reduce the symptoms of inflammatory bowel diseases such as Crohn's disease and ulcerative colitis. However, ALA supplements may not replace the prescription medications but act synergistically with them to provide relief.
Growth and Development
Several studies, such as the one published in the March 2008 issue of the "American Journal of Clinical Nutrition," state that infants born to pregnant women deficient in omega-3 essential fatty acids have lower visual acuity compared to women who were treated with supplements. The Physicians Committee for Responsible Medicine also recommends essential fatty acids to pregnant women, as they as they are essential for fetal growth and brain development and for normal functioning of different tissues in the body. Intake of essential fatty acids may also help prevent attention deficit hyperactivity disorder, or ADHD, and enhance learning ability and academic performance, says Meharban Singh, in a study published in the March 2005 edition of the "Indian Journal of Pediatrics."
Arthritis
According to an article published in the July 2007 issue of the "European Journal of Pharmacology," dietary linoleic acid can prevent resorption of bones and enhance calcium absorption, thereby strengthening the bones and preventing diseases such as arthritis. Linoleic acid may also reduce the levels of inflammatory cytokines, which are responsible for the symptoms of rheumatoid arthritis.
References
- Linus Pauling Institute: Essential Fatty Acids
- University of Maryland Medical Center: Alpha-linolenic acid
- "The American Journal of Clinical Nutrition"; Essential n--3 fatty acids in pregnant women and early visual acuity maturation in term infants; Sheila M Innis et al; March 2008
- PCRM: Essential Fatty Acids
- "European Journal of Pharmacology"; Effect of conjugated linoleic acid on bone formation and rheumatoid arthritis.; Hur SJ and Park Y; July 2007
- "Indian Journal of Pediatrics"; Essential Fatty Acids, DHA and Human Brain; Meharban Singh; March 2005
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