Essential fatty acids are nutrients that cannot be made by the human body and therefore must be obtained in the diet or supplements. One type of essential fatty acid is a group called the omega-3 fats, also called alpha-linolenic acid, or ALA. The other type of fatty acids is a group called the omega-6 fats, also called linoleic acid, or LA. These fats perform a variety of functions in the human body and contribute to good health.
Common Functions
The omega-3 fatty acids and omega-6 fatty acids are important for normal growth and development and for proper brain functioning. These fats promote healthy skin and hair growth, healthy bones and a healthy reproductive system. Maintaining a balanced ratio of these fatty acids is important for a healthy diet. According to the University of Maryland Medical Center, omega-3 fats can help decrease inflammation in your body, while omega-6 fats trigger inflammation. Therefore, you should consume a ratio of between 2- and 4-to-1 of omega-6 to omega-3, according to the University of Maryland.
Dietary Sources Of Omega-6 Fatty Acids
Since your body cannot make the essential fatty acids, you must obtain them from your diet. You can find omega-6s in many foods such as safflower oil, sunflower oil, soybean oil, sunflower seeds, pecans, Brazil nuts, and pine nuts. Arachidonic acid, or AA, is a form of omega-6 fats. This type of fat can be made from animal, but not plant, sources and you can find limited amounts in meat, eggs and poultry, according to the Linus Pauling Institute.
Dietary Sources Of Omega-3 Fatty Acids
Omega-3 fatty acids can be obtained from many plant sources. Good choices include flaxseeds, walnuts, flaxseed oil, walnut oil, canola oil, mustard oil and tofu. Two forms of omega-3s, eicosapentaenoic acid, or EPA, and docosahexaenoic acid , can be found in specific animal sources. Good foods sources of these fats include herring, salmons, sardines, oysters, tuna, trout and crab, according to the Linus Pauling Institute.
Intake Recommendations
According to the Linus Pauling Institute, the adequate intake for omega-6 fats is 17 g per day in adult males, and 12 g per day in adult females. The adequate intake for omega-3 fats is 1.6 g per day in adult males, and 1.1 g per day in adult females. It is important that you take in adequate amounts of these fats in order to be healthy. These fats are essential for normal neurological development, and may play a beneficial role in cardiovascular health and stroke prevention.
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