Essential Fatty Acids: Types, Benefits & Dietary Sources

Fatty acids are the building blocks of fats, just as amino acids are the building blocks of proteins. "Essential" fatty acids (vitamin F) cannot be synthesized by the body, so they must be obtained through diet. There are two types of essential fatty acids, omega-3 and omega-6.

Omega-3

• Alpha-linolenic acid is an essential omega-3. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), also omega-3s, can be synthesized from alpha-linolenic acid. Omega-3s are found in marine algae, fish, flax and hemp seeds.

Omega-6

• Linoleic acid (LA) is an essential omega-6. Arachidonic, linolenic, and gamma linolenic acids, also omega-6s, can be synthesized from linoleic acid. Omega-6s are found mainly in seed and botanical oils, especially flax and grape seed oils.

Deficiency Signs

• Some common signs of an essential fatty acid deficiency are brittle, falling hair, dandruff, brittle nails, dry skin, acne, wrinkles, nervous disorders, allergies, varicose veins, memory loss and vision problems.

Function

• Essential fatty acids are required by every cell of the body, but are especially important for oxygen metabolism, blood clotting, and brain, glandular and cardiovascular functions.

Daily Recommended Intake

• The daily recommended intake for essential fatty acids is about 10 to 20 percent of the total caloric intake. The ideal omega-6 to omega-3 ratio is 2 to 1.