Essential Fatty Acids (EFAs)
What Are Essential Fatty Acids? Essential fatty acids (EFAs) are polyunsaturated fatty acids (PUFAs) that cannot be synthesized by the human body and must be obtained from the diet. These fatty acids are crucial for maintaining cell membrane integrity, brain function, growth, and development.
Types of Essential Fatty Acids: There are two major types of EFAs:
- Omega-3 (ω-3) Fatty Acids
- Omega-6 (ω-6) Fatty Acids
Both are important for normal physiological functions, but an imbalance in their ratio can lead to health issues.
- Omega-3 (ω-3) Fatty Acids
Omega-3 fatty acids are primarily found in marine sources and plant-based oils. They are known for their anti-inflammatory properties and benefits for heart health, brain function, and vision.
Important Omega-3 Fatty Acids
Fatty Acid | Carbon Chain (Double Bonds) | Sources | Functions |
α-Linolenic Acid (ALA) | C18:3 (ω-3) | Flaxseeds, chia seeds, walnuts | Precursor for EPA and DHA |
Eicosapentaenoic Acid (EPA) | C20:5 (ω-3) | Fish oil (salmon, mackerel) | Reduces inflammation, heart health |
Docosahexaenoic Acid (DHA) | C22:6 (ω-3) | Fish oil, algae | Brain function, vision, fetal development |
Health Benefits of Omega-3 FA
- Reduces inflammation (prevents chronic diseases like arthritis).
- Supports brain function (important for memory, cognition).
- Promotes heart health (lowers blood pressure, reduces triglycerides).
- Supports fetal development (DHA is crucial for brain and eye development in infants).
- Omega-6 (ω-6) Fatty Acids
Omega-6 fatty acids are essential for growth, immunity, and skin health. However, excess omega-6 intake (without balancing omega-3) can lead to inflammation and chronic diseases.
Important Omega-6 Fatty Acids
Fatty Acid | Carbon Chain (Double Bonds) | Sources | Functions |
Linoleic Acid (LA) | C18:2 (ω-6) | Sunflower oil, soybean oil | Precursor for ARA |
Arachidonic Acid (ARA) | C20:4 (ω-6) | Meat, eggs, dairy | Inflammation regulation, cell signaling |
Health Benefits of Omega-6 FA
- Supports skin and hair growth.
- Regulates metabolism and immune function.
- Helps in brain and muscle development.
Note: A high omega-6 to omega-3 ratio (>10:1) is linked to inflammation, obesity, and heart disease. The ideal ratio should be 1:1 to 4:1.
Functions of Essential Fatty Acids
- Cell Membrane Integrity → Maintain fluidity and permeability.
- Brain and Nervous System Health → DHA is a key component of neuronal membranes.
- Heart Health → Reduce cholesterol, prevent plaque formation.
- Anti-Inflammatory Role → Balance immune response, prevent chronic diseases.
- Growth and Development → Essential for infants and children.
Deficiency Symptoms of EFAs
- Dry, scaly skin
- Poor wound healing
- Weak immune system
- Cognitive decline and memory loss
- Joint pain and inflammation
Food Sources of Essential Fatty Acids
Omega-3 Sources | Omega-6 Sources |
Flaxseeds, chia seeds | Sunflower oil, soybean oil |
Walnuts, hemp seeds | Corn oil, sesame oil |
Fatty fish (salmon, tuna) | Meat, eggs, dairy |
Algal oil (vegan DHA source) | Nuts (almonds, cashews) |
