Essential fatty acids are important for a healthy body, but your body cannot produce them. Therefore, you must obtain these fatty acids in supplements or in natural food sources. There are two types of essential fatty acids, including omega-3 fats and omega-6 fats. Omega-3 fatty acids are also referred to as alpha linolenic acid, or ALA. Omega-6 fatty acids are also referred to as linoleic acid, or LA. You can boost your intake of these essential fats by including specific foods in your daily diet, according to the University of Maryland Medical Center.
Adequate Intake
You need to consume the essential fatty acids in sufficient amounts to benefit from them. The adequate daily intake for omega-6 fats is 1.7 g in adult males and 1.2 g in adult females, according to the Linus Pauling Institute. The adequate daily intake for omega-3 fats is 1.6 g in adult males and 1.1 g in adult females. It is important to meet your daily intake in order to promote healthy neurological development and proper growth and development. In addition, the essential fatty acids aid in maintaining healthy hair, skin and bones.
Omega-3 Fats In Food
Plant-based foods are a good source of omega-3 fatty acids. These foods include flaxseed, flaxseed oil, walnuts, walnut oil, canola oil, soybean oil and tofu. Fish and seafood are a good source of both eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA, two forms of omega-3 fats. Specifically, you can find these omega-3 fats in crab, tuna, trout, sardines, oysters, herring and salmon, according to the Linus Pauling Institute.
Omega-6 Fats In Food
Omega-6 fats can be found in many plant sources. Good foods to include in your diet are pecans, pine nuts, Brazil nuts, and sunflower seeds, along with vegetable oils, such as sunflower oil, safflower oil and soybean oil. Animal-based foods contain a limited amount of a type of omega-6 fat called arachidonic acid, or AA, according to the Linus Pauling Institute. Good dietary choices include eggs, chicken and meat.
Balancing Essential Fatty Acids In Your Diet
It is important that you consume the essential fatty acids in a balanced ratio for a healthy body. Omega-3 fatty acids act to reduce inflammation in your body, while omega-6 fatty acids can increase inflammation. The University of Maryland Medical Center advises that you consume a ratio of between 2- and 4-to-1 of the omega-6 fats to omega-3 fats. This can help prevent inflammation in your body. The University of Maryland Medical Center says that the Mediterranean diet is a good example of a diet balanced in these essential fatty acids. This diet focuses on foods rich in omega-3, such as fruits, vegetables, fish, olive oil, nuts, seeds and whole grains. It also includes less meat, a food group that has higher amounts of omega-6 fats.
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