Essential Fatty Acids

Essential fatty acids must be obtained through the diet because the body is unable to produce them.

 

Essential Fatty Acids

  • Essential fatty acids (EFAs) are essential to human physiology and metabolism. There are two closely related families of EFA: omega-3 (Ω-3 or ω-3) and omega-6 (Ω-3 or ω-3). The essential fatty acids that humans cannot synthesize are alpha-linolenic acid (ALA), an 18 carbon ω-3 EFA and linoleic acid, an 18 carbon ω-6 EFA.

  • EFAs have many functions. They are a precursor to many molecules such as eicosanoids and endogenous cannabinoids. Additionally, they affect inflammation, cellular signaling, behavior, mood, and many other cellular functions.

  • The three types of omega-3 EFAs are eicosapentanoic acid (EPA), docosahexanoic acid (DHA), and alpha-linolenic acid (ALA).

  • The three types of omega-6 fatty acids are 𝜸-Linolenic acid (GLA), Dihomo-𝜸-linolenic acid (DGLA), and arachidonic acid (AA)

  • 1.6 g/day is recommended for adult males and 1.1 g/day for adult females. Requirements increase to 1.4 g/day during pregnancy and 1.3 g/day during lactation. Some examples of approximate omega-3 fatty acid content in food include 4 oz English walnuts (6.8 g), 4 oz chinook salmon (3.6 g), and 4 oz salmon (2.3 g).

  • 17 g/day is recommended for adult males and 12 g/day for adult females. Requirements increase to 13 g/day during pregnancy and lactation. Some examples of approximate omega-6 fatty acid content in food include 1 oz walnuts (10.8 g), 1 tbsp grapeseed oil (9.5 g), and 1 oz sunflower seeds (9.3 g).

 

Omega-3 Fatty Acids

  • Are essential for human health

    There are three omega-3 fatty acids essential to human physiology and metabolism: including ɑ-linolenic acid (ALA) primarily in plant oils, and marine oils docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

  • Have antioxidant and anti-inflammatory properties

    Omega-3 fatty acids are polyunsaturated fatty acids (PUFAs) known for their anti-inflammatory and antioxidant properties. For example, omega-3 fatty acids may reduce inflammation in autoimmune conditions such as rheumatoid arthritis.

  • Are needed to improve the omega-3 to omega-6 ratio

    The Western diet significantly shifted the ratio of omega-6 to omega-3 PUFA. Decades before the industrial revolution, the ratio was around 1:1 to 2:1. In recent years, that ratio has shifted to between 10:1 to 20:1 and even as high as 50:1 resulting from overconsumption of refined vegetable oils and reduced consumption of seafood and fresh fruits and vegetables. Thus, the goal is to enhance the intake of omega-3 fats and reduce omega-6 fats to improve the ratio.

  • May reduce the risk of cardiovascular disease

    Omega-3 EFA may reduce elevated triglyceride levels, a known contributor to coronary heart disease. Additionally, EPA and DHA may lower triglycerides and blood pressure, reduce the tendency for blood clotting, and reduce plaque build-up in the arteries, observed in atherosclerosis. In individuals with cardiovascular disease, EPA and DHA from fish and fish oil may reduce the risk of death, heart attack, dangerous abnormal heart rhythms, and strokes.

  • May improve mental health disorders

    Omega-3 EFA may improve symptoms of depression and other mental health disorders in certain individuals.

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Increase Your Omega-3 Fat Intake

  • Eat foods rich in ALA

    ALA is found in walnuts, ground flaxseed, soybeans, and vegetable oils, including walnut, flaxseed, soybean, and canola oils.

  • Eat foods rich in DHA and EPA

    DHA and EPA are found in fatty fishes, including salmon, mackerel, herring, trout and sardines, and other fish and shellfish. Additionally, they are in algae oil supplements.

  • Consider fish oil supplements

    Omega-3 fatty acids can be taken in supplement form in cod liver oil, fish oil, and omega-3 fatty acid concentrate. Look for supplements tested for mercury content.

  • Eat fatty fish

    Eat frozen, fresh, and canned fish (salmon, sardines, light tuna) at least two times a week.

  • Add flaxseed and walnuts

    Add ground flaxseed and walnuts to yogurt, cereal, oatmeal, salad, and baked foods.

  • Eat soybeans

    Eat soybeans of all forms, including tempeh, tofu, and edamame.

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