Essential Fatty Acids

What Are Essential Fatty Acids?

The essential fatty acids or Omega-3 fatty acids are a group of critical nutrients that we can not produce ourselves and must obtain through our diets.

These polyunsaturated fats are essential for the health and wellbeing of our bodies. Symptoms of an essential fatty acid deficiency can include fatigue, depression, poor memory, dry skin, and some heart issues.

There are three essential fatty acids: ALA, DHA, and EPA.

EPA is responsible for maintaining signaling connections in our bodies. DHA is a major structural component in the brain and nerve systems and a key component of breast milk. ALA is a form of energy used in the body.

Which Foods Contain Essential Fatty Acids?

Each essential fatty acid can be found in a different food source.

EPA's primary source is fatty fish like tuna, salmon, cod, sardines, and herring. It is also in seafood and fish oil.

DHA is also sourced in fatty fish, seafood, and fish oil, and some kinds of algae.

ALA is in high-fat plant foods, specifically nuts and seeds. You can ingest ALA by eating walnuts, flax seeds, chia seeds, and macadamia nuts.

If you do not include these particular foods in your current diet, you might consider taking an essential fatty acids supplement.

What Are The Health Benefits Of Essential Fatty Acids?

The fatty acids work together as a source of energy in the body and form our connective tissue's building blocks. Scientific studies have comprehensively shown the benefits of taking health supplements of fatty acids or including them in your diet.

DHA can decrease blood triglycerides in the body.

Omega-3 supplementation can decrease the amount of fat on the liver and help improve fatty liver disease.

Omega-3's can reduce inflammation in the body, especially in those with rheumatoid arthritis.

There are ongoing studies into the benefits of essential fatty acids on depression, Alzheimer's, and some types of cancer. However, all the results are not yet entirely conclusive.

Who Should Take Essential Fatty Acid Supplements?

Everyone needs essential fatty acids in their diet to feel healthy and be in peak physical condition. If you are not getting enough through your diet, you may need to take health supplements. However, some groups may need to supplement fatty acids on top of their diets.

Pregnant and breastfeeding women should increase their intake of fatty acids by 200mg every day. This may be easier to do through supplementation to ensure that you are taking the recommended dose.

Vegans and vegetarians should consider supplementing algae-based DHA fatty acids supplements to replace those they do not receive through their diets by not eating fish or seafood products.

Fatty Acids Help Maintain A Healthy Body

As the name suggests, we need essential fatty acids to achieve a good level of natural health in our bodies. Fatty acids supplements can help you regulate your intake and maintain your wellbeing.

Speak with a health professional about which course of supplements would be best for you and your diet.