Essential fatty acids (EFAs) are types of polyunsaturated fatty acids that are required by the human body for various vital functions, but cannot be synthesized by the body and therefore must be obtained through the diet. The two main types of EFAs are omega-3 fatty acids and omega-6 fatty acids.
Omega-3 fatty acids are found in foods such as fatty fish, flaxseeds, chia seeds, and walnuts. They have been shown to have anti-inflammatory effects, and are important for brain function, heart health, and overall immune system function.
Omega-6 fatty acids are found in foods such as vegetable oils, nuts, and seeds. They are important for normal growth and development, brain function, and skin and hair health.
Both types of essential fatty acids are important for overall health, and a balanced intake of these fats is recommended for optimal health.
Because the two omega fatty acids can produce opposite effects, a person should try to balance them in their diet.
In people who do not consume enough omega-3-rich foods, there may be some symptoms, including:
- Dry skin, hair, and eyes
- Difficulty concentrating or memory problems
- Depression or anxiety
- Fatigue or low energy levels
- Joint pain or stiffness
- Increased risk of heart disease and other chronic illnesses
- Poor wound healing and immune function.
It’s important to note that these symptoms may also be caused by other health conditions or lifestyle factors, so it’s always best to consult with a healthcare professional if you’re experiencing any persistent symptoms.
Here are some food sources of each type:
Omega-3 Fatty Acids:
- Fatty fish such as salmon, mackerel, and sardines
- Flaxseeds, chia seeds, and hemp seeds
- Walnuts and walnut oil
- Soybeans and soybean oil
- Canola oil
- Leafy green vegetables such as spinach, kale, and collard greens
- Omega-3-fortified foods such as eggs and some dairy products
Omega-6 Fatty Acids:
- Vegetable oils such as soybean oil, corn oil, and safflower oil
- Nuts and seeds such as almonds, sunflower seeds, and pumpkin seeds
- Meat, poultry, and eggs
- Whole-grain breads and cereals
- Avocados
It’s important to note that while both omega-3 and omega-6 fatty acids are essential, it’s recommended to aim for a balanced intake of both types, as too much omega-6 fatty acid intake may lead to inflammation in the body. A balanced intake can be achieved by consuming a variety of foods from both lists above.