Essential fatty acids are fats required for good health that, unlike other types of fats, cannot be produced by the human body, so they must be consumed in the diet.
Types
Linolenic acid (LA), an omega-6 fatty acid, and alpha-linolenic acid (ALA), an omega-3 fatty acid, are essential fatty acids.
Sources
Food sources of LA include safflower oil, sunflower seeds, sunflower oil, sesame oil, pecans and Brazil nuts. Sources of ALA include seafood, flaxseeds, flaxseed oil, canola oil, walnuts, walnut oil, soybean oil and tofu.
Function
Essential fatty acids are important for maintaining the health of cell membranes, especially in the eyes, and also play important roles in brain function, immunity and managing inflammation.
Benefits
Essential fatty acids help protect against coronary artery disease, type 2 diabetes, arthritis, colitis and chronic obstructive pulmonary disease (COPD).
Considerations
The typical American diet is higher in omega-6 fatty acids than omega-3 fatty acids, creating an imbalance of essential fatty acids that may contribute to the development of chronic disease.
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