A nutrient is considered essential if you need it for good health, but you need to get it from the diet because your body cannot synthesize it. Essential nutrients for humans include vitamins, minerals, certain amino acids from proteins and two specific kinds of fats, or fatty acids. Many foods are sources of essential fats, and you can easily meet your requirements if you know which foods to choose.
Two Essential Fatty Acids
Linoleic acid is an essential omega-6 polyunsaturated fatty acid, and linolenic acid, an omega-3 polyunsaturated fatty acid, is the other essential fat in your diet. They are part of your cell membranes, nervous system and visual system, according to the Linus Pauling Institute Micronutrient Information Center. Replacing saturated fats, such as from butter, palm oil and coconut oil, with unsaturated fats, such as polyunsaturated fatty acids, may lower your cholesterol levels and risk for heart disease, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.
Linoleic Acid
The adequate intake for linoleic acid is 12 to 17 g per day, and most Americans get more than necessary, according to the Linus Pauling Institute Micronutrient Information Center. Healthy oils and nuts are good sources. Each tablespoon of safflower, sunflower, corn and soybean oil provides 7 to 10 g of linoleic acid, and each 1-oz. serving of oil roasted pecans, Brazil nuts, and pine nuts provides 6 to 9 g. These sources provide other heart-healthy omega-6 polyunsaturated fatty acids, too.
Linolenic Acid
The recommended daily allowance for alpha-linolenic acid is 1.6 g per day, and the average American gets about 0.9 to 1.6 g per day, according to the Linus Pauling Institute Micronutrient Information Center. Flaxseed oil has 7.3 g alpha-linolenic acid per tablespoon, English walnuts have 2.6 g per ounce and ground flaxseed has 1.6 g per tablespoon. Canola oil and soybean oil each have about 1 g of alpha-linolenic acid per tablespoon. Alpha-linolenic may lower your risk for heart disease.
DHA and EPA
Your body can only convert a limited amount of alpha-linolenic acid into DHA and EPA, which are long-chain omega-3 fatty acids, and your risk for heart disease and cardiac death may decrease if you include DHA and EPA in your diet, according to the Harvard School of Public Health. Fatty fish and shellfish are sources of DHA and EPA. Get two servings of fatty fish or shellfish per week to meet recommendations in the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.
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