What Essential Fatty Acids Do We Require?

Essential fatty acids are a very important part of a healthy diet. They are termed essential because your body cannot make them. Your body relies on specific fatty acids for normal functioning. Most fatty acids can be synthesized by your body through combining dietary molecules of carbohydrates, proteins and other fats to make all the fats it needs. Essential fatty acids are different because the body does not possess the correct enzymes to form the makeup of these fatty acids. This means the diet must provide them.

Essential Fatty Acids

There are two types of essential fatty acids that must be included in the diet: omega-3 fatty acids and omega-6 fatty acids. Omega-3 fatty acids are also known as alpha-linoleic acid, or ALA. You can think of omega-3 and omega-6 fatty acids as two different families. The ALA omega-3 fatty acid is the parent that is used to synthesize other necessary fatty acids, eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. Similarly, linolenic acid, or LA, is the omega 6 fatty acid that is able to convert itself into other members of the omega-6 family. Ingestion of ALA allows the body to make EPA and DHA, which are the two fatty acids responsible for the health benefits of omega 3s, such as vision and nervous system functioning. Once consumed, the body breaks LA down into gamma-linolenic acid, then into arachidonic acid. These two substances provide the health benefits of omega 6 fatty acids, such as decreased inflammation and increased cardiovascular health.

Function of Omega-3 Fatty Acids

Omega-3 fatty acids play an essential role in brain and nervous system development and function. For the nervous system, omega-3 fatty acids maintain the connection between neurons, which may also aid in the proper functioning of your brain, including cognition and memory. Omega-3 fatty acids also play a role in decreasing heart disease or factors that may lead to heart disease, like cholesterol.

Function of Omega-6 Fatty Acids

The most important roles of omega-6 fatty acids is its part in cardiovascular and immune system functioning. Your cardiovascular system adapts to blood flow demands by constricting and dilating blood vessels. Omega-6 fatty acids facilitate this reaction, helping your body to dilate or constrict vessels upon demand. Another important aspect of omega-6 fatty acids is their influence on the inflammation response to injury. These fatty acids help the immune system respond by producing fever, inflammation and pain reactions.

Sources

There is no set recommendation for intake of omega fatty acids. Instead, you should strive to balance your intake of both fatty acids. Eat a serving of fatty fish at least two times a week in order to obtain omega-3 fatty acids. Other sources of omega-3 fatty acids include nuts, flaxseed, soybean and vegetable oil. Omega-6 fatty acids can be found in most vegetable oils.