EFA refers to two groups of healthy fats, the omega-6 and omega-3 fatty acids. DHA is a member of the omega-3 family. While EFA comprises several fatty acids that function throughout the body, DHA is one of those fatty acids that shares a similar role but operates in more specific areas of the body.
EFA
EFA, or essential fatty acids, are healthy polyunsaturated fats that are critical to our wellbeing and must be obtained from the diet. The two essential fatty acids are omega-3, or alpha-linolenic acid and omega-6, or linoleic acid. Every cell in the body needs these fatty acids to maintain structure and work properly. The EFAs participate in the creation of hormones that control blood clotting, inflammation and muscle action in artery walls. They also play a role in the functioning of genes. The body converts linoleic acid into arachidonic acid, and it can convert alpha-linolenic acid into DHA and EPA.
DHA
DHA, or docosahexaenoic acid, may be made from alpha-linolenic acid, but only in small amounts, so it must also be obtained from food sources. DHA is found in large quantities in the cells of the retina, where it is needed for normal development and functioning. It is also found in high concentrations in the brain. DHA maintains heart health by decreasing the risk of clots, lowering levels of triglycerides, slowing the growth of plaque and decreasing inflammation in the veins. It may help protect against dementia. In 2001, the Food and Drug Administration decided to allow DHA to be added to baby formula because of its role in visual and neurological development.
EFA Sources
Food sources of omega-6 fatty acids include safflower, sunflower, corn, sesame and soybean oils, sunflower seeds, pine nuts, brazil nuts and pecans. The best source of ALA is flaxseed oil. Other foods to include in your diet for ALA are walnuts, tofu, and canola, walnut and soybean oils.
DHA
The major sources of DHA are oily fish. This includes herring, salmon, sardines, oysters, crab, trout and canned tuna. Omega-3 enriched eggs also provide DHA.
Contaminant Warnings
The Food and Drug Administration warns that some fish are contaminated with methylmercury or PCBs. These toxins can cause brain and kidney damage and are especially dangerous for developing babies, infants and young children. Children and women who are pregnant, planning to become pregnant or are breast-feeding, are advised to avoid shark, swordfish, king mackerel, golden bass or golden snapper. The fish lowest in mercury include canned light tuna, salmon, catfish, shrimp and pollock. Consumption of canned white tuna, or albacore, should be limited to one meal a week.
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