Essential fatty acids
Essential fatty acids include linoleic acid (LA), an omega-6 fatty acid, and alpha-linolenic acid (ALA), an omega-3 fatty acid.
What are Essential Fatty Acids?
Essential fatty acids (EFA) are the fatty acids that can not be synthesized by the human body but are required by our body to maintain health. These must be ingested through diet.
The essential fatty acids are alpha-linolenic acid (ALA) and linoleic acid (LA).
Alpha-linolenic acid, also called ALA, is an omega-3 fatty acid.
Linoleic acid, also called LA, is an omega-6 fatty acid.
The body can make most of the fatty acids that it needs except for these two essential fatty acids.
Both of them are polyunsaturated acids. These essential fatty acids are vital to the health of your body cells and your healthy immune system. They are also needed for infants and children to grow and develop properly.
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Linoleic acid (LA) is categorized as an omega-6 fatty acid because its double bonds appear after the six carbons in their molecular chain from the omega end. Alpha-linolenic acid (ALA) is the leading omega-3 fatty acid found in food, and its double bonds appear after the 3rd carbon in the molecule chain from the omega end. Omega-3 fatty acids, along with omega-6 fatty acids, are heart-healthy.
Food sources of essential fatty acids
Which foods contain linoleic acid or ALA?
Linoleic acid (LA), an omega-6 fatty acid, is found in vegetable oils such as soybean, corn, safflower, and sunflower.
Margarine, salad dressings, and mayonnaise all have omega-6 fatty acids.
Alpha-linolenic acid (ALA), an omega-3 fatty acid, is found in several oils, including canola, flaxseed, walnut, soybean, or margarine made with vegetable oils.
Ground flaxseed, walnuts, and soy products have omega-3 fatty acids.
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