Essential fatty acids (EFAs) are types of unsaturated fatty acids that are crucial for human health but cannot be synthesized by the body, so they must be obtained from the diet. The two main types of EFAs are omega-3 fatty acids and omega-6 fatty acids.
Omega-3 fatty acids, found primarily in fish oil, flaxseed oil, and certain nuts and seeds, are important for brain function, reducing inflammation, and supporting heart health. Some common omega-3 fatty acids include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
Omega-6 fatty acids, found in vegetable oils like corn oil, soybean oil, and sunflower oil, are also essential for health, playing roles in skin health, hormone production, and cell membrane structure. Linoleic acid (LA) is the primary omega-6 fatty acid found in the diet.
Maintaining a balanced intake of omega-3 and omega-6 fatty acids is important for overall health. In modern diets, there tends to be an overabundance of omega-6 fatty acids relative to omega-3s, which some researchers believe may contribute to inflammation and certain chronic diseases. Thus, consuming foods rich in omega-3s while moderating intake of omega-6-rich processed foods can help achieve a healthier balance.
