Essential fatty acids make up an important part of your diet. While your cells can synthesize other types of fatty acids, they cannot synthesize essential fatty acids, so your body relies on your diet as a source of these fats. Eating too few essential fatty acids -- or consuming the fats in the wrong proportions -- may lead to a fatty acid deficiency that can affect your overall health.
Types of Essential Fatty Acids
Essential fatty acids generally fall into two major categories, omega-3 fatty acids and omega-6 fatty acids, both of which form an important part of your diet. The omega-3 fatty acids that benefit your body are alpha-linolenic acid, or ALA; docosahexaenoic acid, or DHA; and eicosapentaenoic acid, or EPA. The required omega-6 fatty acids include linoleic acid, or LA, and arachidonic acid, or AA, according to the Linus Pauling Institute at Oregon State University. Most people should consume all of these fatty acids as part of their diet.
Symptoms of Essential Fatty Acid Deficiency
Your body relies on a balance of omega-3 and omega-6 fatty acid, and consuming too little or too much of either type can lead to symptoms of fatty acid deficiency. The University of Maryland Medical Center indicates the average American diet can lead to omega-3 fatty acid deficiency due to over-consumption of omega-6 fatty acids. Individuals suffering from omega-3 fatty acid deficiency can develop dry skin, neurological issues like depression or poor memory, or even serious disorders like heart disease.
Consumption Guidelines
You require both omega-3 and omega-6 fatty acids as part of your daily intake. The Linus Pauling Institute recommends that adult men over the age of 19 consume approximately 1.6 g of omega-3 fatty acids daily, while women in the same age group require 1.1 g per day. Men and women between the ages of 19 and 50 should consume 17 and 12 g of omega-6 fatty acids each day, while men and women over the age of 50 should consume 14 and 11 g, respectively.
Sources of Essential Fatty Acids
A number of healthy foods can increase your omega-3 or omega-6 fatty acid intake. Fish, walnuts, soybeans, flax seeds, pumpkin seeds and canola oil all contain omega-3 fatty acids. Omega-6 fatty acids are found in several meats, as well as sesame, safflower, corn and sunflower oils. If you suffer from an essential fatty acid deficiency, you may require fatty acid supplements. Talk to your doctor about which supplements to use, as well as an appropriate fatty acid dosage to meet your needs.
Member Comments