EFAs, or essential fatty acids, are a group of fats that the body cannot synthesize on its own, so they must be supplied with food. What is their function?
Division of fats
By structure, we distinguish between saturated and unsaturated fatty acids. The latter are divided not into monounsaturated and polyunsaturated.
Among monounsaturates, the most popular is oleic acid, which belongs to the omega-9 group of acids. It is found in almost all fats, and its rich sources include oil, cod liver oil, lard and canola oil. It participates in the formation and regeneration of cells, and also helps regulate blood cholesterol levels. The body is able to produce it, but only in small amounts, which is why some sources include oleic acid as an EFA.
Of the polyunsaturated acids, two types are considered essential for humans:
- Linoleic acid (of the omega-6 group) – abbreviated as LA;
- Alpha-linolenic acid (of the omega-3 group) – ALA for short.
Both belong to the vitamin F group.
Linoleic acid in the body is metabolized into a number of substances essential for normal metabolism. It produces arachidonic acid, which, in combination with eicosapentaenoic acid, forms tissue hormones. Linoleic acid is found in corn, sunflower, soybean and peanut oil, among others. Its deficiency is relatively rare.
Alpha and omega
Alpha-linolenic acid is the most common omega-3 fatty acid in the diet. It is found in many plant foods, including kale, spinach, soybeans, walnuts and many seeds, such as flax and chia. ALA itself can be stored by the body and used as an energy source, just like other fats.
Before it can play a more significant role, it must be converted into other polyunsaturated fatty acids of the omega-3 family: EPA and DHA. The former is essential for transmitting information between nerve fibers. DHA acid, on the other hand, is part of the brain’s structure, supports the function of the retina and reduces triglycerides in the blood.
However, the conversion process of alpha-linolenic acid is inefficient in humans.
Only a small percentage of ALA is converted into EPA, and even less into DHA, so you need to supply it to the body with your diet.
The best is one rich in fatty fish (salmon, cod, mackerel), seafood and algae, as well as nuts and seeds.
At the same time, it is a good
EFAs are an important part of the diet, but reaching for too many fatty foods can cause weight gain. Therefore, choose the right types of fats and consume them in moderation as part of a healthy eating plan.