Chemically, a fatty acid is an organic compound with an acid group at one end of its molecule and a methyl group at the other end. Fatty acids are typically categorized in the omega groups 3, 6 and 9 according to the location of their first double bond. There’s also an omega-7 group, but these are compartively less important to human health.

The term essential fatty acid (EFA) refers to a fatty acid that the body cannot manufacture and must, therefore, obtain from dietary sources. These EFAs were originally designated as Vitamin F, until it was realized they should be classified with the fats.

There are two fatty acids designated as EFAs: Linoleic acid (LA) (omega-6) and Alpha linolenic acid (ALA) (omega-3). This does not mean the other 15 or so fatty acids found in the omega 3, 6 and 9 groups aren’t important, just that a healthy body can manufacture them as long as it gets enough LA and ALA. Nevertheless, research demonstrates there are health benefits to be had by obtaining some of the other nonessential fatty acids directly.

EFAs Plays an important role in our body. The body uses EFAs for the formation of healthy cell membranes, the proper development and functioning of the brain and nervous system, and for the production of hormone-like substances called eicosanoids (i.e., thromboxanes, leukotrienes, prostaglandins). These chemicals regulate numerous body functions including blood pressure, blood viscosity, vasoconstriction, immune and inflammatory responses. Here are some main functions of EFAs:

• Energy Production
• Diffusion of oxygen into the bloodstream
• Brain and nerve tissue development
• Control cell membrane fluids
• Strengthen immune system
• Reduce water retention, by assisting in sodium and water removal
• Calming effect and regulates mood

No doubt, essential fatty acids are of extreme importance. There is more to them though.

EFAs are Critical in maintaining maximum testosterone levels. EFAs also produce good prostaglandins, which can improve the actions of insulin, decrease muscle breakdown, increase growth hormone secretion and optimize growth hormone production. Additionally, essential fatty acids promote healthy cholesterol levels, stimulate tissue repair, combat cortisol and increase the use of fat for energy.

The primary sources of essential fatty acids are plants on land and in the sea. Linoleic acid (LA) (omega-6) is found primarily in seeds, nuts, grains and legumes. Alpha linolenic acid (LNA) (omega-3) is found in the green leaves of plants, including phytoplankton and algae, and in selected seeds, nuts and legumes (flax, canola, walnuts and soy). Arachidonic acid (AA) and docosahexaenoic (DHA) acid are obtained directly from animal foods – AA from meat and poultry and DHA and EPA from fish.

Omega 3 (Alpha linolenic acid) (LNA) :  

• Salmon
• Tuna
• Trout
• Walnuts
• Flax Seeds
• Pumpkin Seeds
• Flax Seed Oil
• Hemp Seed Oil
• Soy Bean Oil

Omega 6 (Linoleic acid) (LA):  

• Corn Oil
• Soy Bean Oil
• Sunflower Oil
• Safflower Oil
• Walnuts
• Pumpkin Seeds

You can sprinkle flax seeds in your cereal or salads, eat fish, or grab a handful of walnuts to get your EFAs

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