Essential fatty acids, or EFAs, are necessary for your body to regulate its nervous system, build cells, strengthen your cardiovascular system and maintain good vision, a strong immune system and a healthy brain.
Understanding Essential Fatty Acids
Essential fatty acids, or EFAs, are called essential because your body can't produce them on its own; they must be consumed through food and supplementation. There are two types of EFAs, called omega-6 and omega-3. Omega-6 EFAs are linoleic acid and omega-3 EFAs are alpha-linolenic acid. Both omega-3 and omega-6 fatty acids are short-chain fatty acids that your body uses to create long-chain fatty acids. You may also hear about DHA and EPA when discussing EFAs. These are docosahexaenoic acid and eicosapentaenoic acid, respectively. They are created from omega-3 fatty acids and are found in fatty fish and in supplements.
Omega-3 Fatty Acids
You will find omega-3 fatty acids in flax seeds, peanut butter, walnuts, salmon and other cold-water fish. Fish oil supplements also contain omega-3 fatty acids, DHA and EPA. While there are concerns about consuming mercury in fish, the American Heart Association says that the benefits of middle-aged men and postmenopausal women eating fish far outweigh the risks. Mercury is of more concern to pregnant women and children. Fish with low levels of mercury are shrimp, catfish, pollock, salmon and caned light tuna.
Omega-6 Fatty Acids
You will find omega-6 fatty acids in oils like sunflower, safflower, soybean and corn. Some nuts and seeds also contain omega-6 fatty acids. According to the American Heart Association, polyunsaturated fats are natural sources of omega-6 fatty acids. The January 2009 American Heart Association adivsory concluded that 5 percent to 10 percent of your daily calories should come from omega-6 fatty acids.
Daily Requirements
When deciding what amount of essential fatty acids to include in your diet, the ratio of omega-6 to omega-3 is important. Since omega-6 fatty acids are prevalent in processed products containing safflower, sunflower, soybean and corn oils, it is likely that you are getting more than enough of omega-6. Your goal is to consume more omega-3 fatty acids to balance out your consumption of omega-6 by choosing flax seeds, walnuts, peanuts, wheat germ, salmon, canola oil, walnut oil, flax seed oil and wheat germ oil as much as possible. According to the National Academy of Sciences, the recommended daily allowance, RDA, of omega-6 fatty acids is 16 to 17 g per day for adult males and 11 to 12 g per day for adult females. The RDA of omega-3 fatty acids is 1.6 g per day for adult males and 1.1 g per day for adult females. The National Academies have not established dietary reference intakes of omega-3 fatty acids, DHA or EPA. The American Heart Association has advised that individuals can safely consume 3 g of omega-3 fatty acids supplements, although speak with your physician to see if this is right for you.
References
- BabyCenter.com: Essential Fatty Acids in Your Child's Diet
- Institute of Medicine: Dietary References Intakes: Macronutrients
- "Prostaglandins, Leukotrienes, and Essential Fatty Acids": Dietary Reference Intakes for DHA and EPA; P.M. Kris-Etherton, et al.: August-September 2009
- American Heart Association: Fish and Omega-3 Fatty Acids
- American Heart Association; Omega-6 Fatty Acids -- Science Advisory; May 2010
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