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You are here: Home / Nutrition Facts / Essential Fatty Acids

Essential Fatty Acids


Omega 3 Avocado

Public Domain USDA

Vitamin F was the designation originally given to essential fatty acids that the body cannot manufacture. They were “de-vitaminized” because they are fatty acids.

Essential fatty acids (EFAs) are fats that are essential to the diet because the body cannot produce them. There are two basic categories of essential fatty acids:

  • Omega 3 Alpha-Linolenic Acid (ALA)
  • Omega 6 Linolenic Acid (LA)

Many factors, including stress, allergies, disease and a diet high in fried foods, can increase the body’s nutritional need for essential fatty acids.

Function

Essential fatty acids are needed for normal growth and behavior. It helps with healthy cell membranes, a well balanced hormone level and properly working immune system. Essential fatty acids are important for the synthesis of tissue lipids, play an important role in the regulation of cholesterol levels. They are precursors of prostaglandins, hormone like compounds producing various metabolic effects in tissues. It makes the hair and skin healthy. It’s important in the manufacture of sex and adrenal hormones. Fatty acids also stimulated the growth of the beneficial intestinal bacteria. Arthritis is said to benefit from these fatty acids and they also aid in the transmission of nerve impulses and a shortage may lead to learning disabilities and a problem with recalling information.

Vitamin deficiency

High blood pressure and cholesterol levels, hair loss, eczema, behavioral disturbances, bad immune system, slow healing, infections, tear glands may dry up, blood clots, damage to the kidneys, heart and liver

Food sources

Evening primrose oil, grape seed oil, flaxseed oil, soybeans, walnuts, sesame seeds, sunflower seeds, avocados, meat, salmon, trout, mackerel and tuna.

  • Omega 3: salmon, mackerel, herring, sardines, shellfish, rapeseed oil, flaxseed oil, walnut oil, canola oil, walnut oil
  • Omega 6: corn oil, sunflower oil, soybean oil, sesame seed, sesame seed oil

Examples of therapeutic usage (not always proven effective or safe)

People that are overweight, have dry eyes, bruise easily and have frequent infections may consider increasing their intake as well as those on a low fat diet or with a dry skin, dandruff or brittle nails.

Toxic dose – symptoms

There are no known toxic effects.

RDI (Recommended Daily Intake)

Not established

The requirement to prevent deficiency is about 1% of total energy intake, equivalent to 260mg/MJ. A desirable intake is 8-10% of energy intake, about 2-2.6g/MJ.

Learn more about Fatty Acids.