Essential fatty acids are a class of lipids known as polyunsaturated fats. These fats are required by the body for many roles including growth and development. Essential fatty acids are classified essential because the body cannot produce them. Fortunately, essential fatty acids can be obtained by consuming a variety of healthy foods daily.
Function
Fat provides an important source of energy for the body. The body also depends on fat for the absorption of essential vitamins. Essential fatty acids are required for cellular function and structure, hormone production and brain development. Also, inflammation, blood clotting and vision are all maintained by essential fatty acids, notes Medline Plus. Foods that provide essential fatty acids may help to improve blood cholesterol levels and promote heart health.
Recommendations
Fats should make up 25 to 35 percent of your total calories per day. The majority of those fat calories should be from monounsaturated and polyunsaturated fats. These fats provide sources of essential fatty acids known as alpha-linolenic acid, or ALA; linolenic acid, or LA; docosahexaenoic acid, or DHA; and eicosapentaenoic acid, or EPA. Adults may consume 14 g of LA and 1.6 of ALA per day. The American Heart Association, or AHA, recommends consuming fatty fish, which are sources of essential fats, at least two times a week. For individuals with a history of coronary heart disease, the AHA recommends a minimum of 1 g of EPA and DHA daily. The AHA also notes that 2 to 4 g of EPA and DHA supplements may be taken to lower triglyceride levels. Essential fatty acid supplements should only be used under the supervision of your health care provider.
Sources
Sources of essential fatty acids include fish, shellfish, seeds, nuts, some vegetables and their oils. Seafood contain oils that are rich sources of DHA and EPA. Some examples include salmon, sardines, herring, tuna and rainbow trout. Two ounces of chinook salmon provides 1 g of EPA and DHA. Vegetarian sources provide rich sources of the essential fatty acids LA and ALA. Sources of LA include sunflower seeds, pine nuts, Brazil nuts, corn oil, soybean oil and olive oil. One ounce of roasted pecans provides 6.4 g of LA. ALA can be found in flaxseeds, walnuts, tofu and canola oil. One tablespoon of ground flaxseeds provides 1.6 g of ALA.
Diet Considerations
Consume lean meats, skinless poultry and reduced fat dairy products. Limit or avoid foods that are high in saturated and trans fats such as fried foods, processed foods and baked goods. These fats are associated with increased low-density lipoprotein (LDL), or "bad" cholesterol, and decreased high-density lipoprotein (HDL), or "good" cholesterol. Read food labels carefully and avoid products with the words "hydrogenated." Consult with a registered dietitian for a full list of healthy foods and fat requirements.
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