Essential Fatty Acids

Linoleic (omega-6) and linolenic (omega-3) fatty acids are the essential fatty acids; although they are needed for metabolic processes, we are incapable of synthesizing them. The “omega-6” classification means that these fatty acids, which are polyunsaturated, have the last double bond six carbons from the end of the carbon chain. The “omega-3” classification means that these fatty acids have the last double bond three carbons from the end of the carbon chain. Linoleic acid is an essential part of lipid membranes and is required for normal skin health. Linolenic acid is necessary for neural function and growth. The AMDR for omega-6 and omega-3 fatty acids is 5 to 10 and .6 to 1.2 grams per day, respectively.¹¹Both fatty acids are easily obtained from vegetable oils (corn, safflower, canola, and so on) and the oils of cold-water fish.

Fish liver oils that are high in omega-3 acids have recently received much attention. These oils have been shown to reduce the ability of red blood cells to congregate, thereby decreasing the chance for an unwanted blood clot to form. This reduces the risk of a heart attack, which is most commonly caused by a clot formation in one of the major heart arteries. The oils from cold-water fish are the main source of the omega-3 fatty acids eicosapentanoic acid (EPA) and docosohexanoic acid (DHA). Even a once-weekly consumption of cold-water fish (salmon, albacore tuna, Atlantic herring) is sufficient to significantly reduce the risk of heart attack and stroke.¹¹ Despite these findings, excessive intake of these fish oils may cause problems, including an increase in cellular oxidative damage. The best rule of thumb is to make fish consumption a regular part of the weekly diet so that supplemental intake of omega-3 fatty acids is unnecessary.