Essential fatty acids (EFAs) are fatty acids that the body cannot synthesize on its own and must be obtained through diet. They play crucial roles in various physiological functions, including brain function, inflammation regulation, and cell membrane structure.
Types of Essential Fatty Acids
There are two primary types of EFAs:
Omega-3 Fatty Acids
Alpha-linolenic acid (ALA) – Found in flaxseeds, chia seeds, walnuts, and soybean oil.
Eicosapentaenoic acid (EPA) – Found in fatty fish like salmon, mackerel, and sardines.
Docosahexaenoic acid (DHA) – Also found in fatty fish and algae.
Omega-6 Fatty Acids
Linoleic acid (LA) – Found in vegetable oils (sunflower, safflower, soybean, and corn oils), nuts, and seeds.
Arachidonic acid (AA) – Found in animal products like meat, eggs, and dairy.
Functions of EFAs
Brain & Nervous System Health – DHA is essential for brain development and cognitive function.
Heart Health – Omega-3s help reduce triglycerides, lower blood pressure, and reduce the risk of heart disease.
Inflammation & Immune Function – EFAs help regulate inflammatory responses in the body.
Skin & Hair Health – They keep skin hydrated, prevent dryness, and promote healthy hair growth.
