The essential fatty acids include omega-3 fats and omega-6 fats. These fats are considered essential because they are required for normal growth and development, and for proper brain function. However, your body does not produce these fats, and therefore you must obtain them from your diet or supplements. Consuming these fats in adequate amounts is essential for a healthy body. According to the Linus Pauling Institute, the adequate daily intake for omega-6 fatty acids in men is 14 g per day, and 11 g per day in women. The adequate daily intake for omega-3 fatty acids in men is 1.6 g per day, and 1.1 g per day in women.
Balancing Intake of Essential Fatty Acids
It is important that you consume a healthy balance of omega-3 and omega-6 fatty acids. Omega-3s can help decrease inflammation in your body, while omega-6s can increase inflammation. Therefore, a ratio of 2:1 to 4:1 of omega-6 to omega-3 fats is necessary for good body health. The University of Maryland Medical Center recommends the Mediterranean diet as a good example of a healthy balance of essential fatty acids. This diet emphasizes foods high in omega-3s, including fruits and vegetables, whole grains, nuts and seeds, and olive oil. It also focuses less on foods rich in omega-6s, such as meat.
Role In Diabetes
According to UMMC, research has shown that gamma linolenic acid, a type of omega-6 fatty acid, taken for six months or longer may decrease nerve pain symptoms in people with diabetic neuropathy. If you have a healthy blood sugar control, you may find the omega-6s more effective than if you have poor blood sugar control.
Role In Cholesterol
Inuit Eskimos, who consume high quantities of omega-3 fats from fatty fish, show increased levels of HDL cholesterol and decreased levels of fats in their blood, according to UMMC. HDL cholesterol is considered the good cholesterol that helps to eliminate LDL, or bad, cholesterol from your body. This role in cholesterol can be healthy for your heart. You may consider increasing your intake of fatty fish in order to help boost your good cholesterol levels. Consult your doctor before taking a supplement.
Food Sources
You can obtain omega-3 and omega-6 fatty acids in supplement forms. However, these fats are also naturally found in foods. Omega-3 fats can be found in fatty fish, such as sardines, salmon, rainbow trout, herring and mackerel. Good plant sources include walnuts, flaxseed, flaxseed oil and walnut oil. Omega-6 fatty acids can be found in many vegetable oils, such as safflower oil, sunflower oil, and soybean oil. Other good sources include pine nuts, Brazil nuts and pecans.
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