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Ideal Amount of Essential Fatty Acids

Apr 11, 2011 | By Mandy Morrison
Ideal Amount of Essential Fatty Acids
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Fat is an essential nutrient for your body to function properly. While some fats are made by your body, others must be acquired through your diet. These fats are called essential fatty acids, and are necessary for a variety of body processes, such as brain development, blood clotting and control of inflammation. There are two types of essential fatty acids: linolenic acid (omega-3) and linoleic acid (omega-6).

Unsaturated Fats

Unsaturated fats are healthy fats because they can help improve your blood cholesterol and triglyceride levels, as well as reduce your risk for heart disease and stroke. Monounsaturated fats can be made by your body, so do not need to be obtained through your diet. Polyunsaturated fats include linolenic acid (omega-3), linoleic acid (omega-6) and oleic acid (omega-9), the latter of which can also be made by your body.

Linoleic Acid (Omega-6)

Linoleic acid is an omega-6 fatty acid. The recommended intake for adults is 12 to 17 grams per day, and the main sources are oils, such as canola, safflower, flaxseed, sunflower, corn, soybean and peanut. Sunflower oil is highest in linoleic acid. Other sources include nuts, seeds and eggs.

Linolenic Acid (Omega-3)

Linolenic acid is an omega-3 fatty acid. The recommended intake for adults is 1.1 to 1.6 grams per day, and the main sources are fatty fish such as salmon, sardines, herring, mackerel, trout and shellfish. Vegetarian sources include ground flaxseed, wheat germ, walnuts and pumpkin seeds, as well as canola and flaxseed oils.

Recommended Amounts

Many different factors can affect a person's ideal amount of fatty acids, including gender, disease, stress, age and other life events, such as pregnancy.

References

Article reviewed by KateH Last updated on: Apr 11, 2011

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