Introduction to Essential

Fatty Acids

Essential fatty acids are a group of polyunsaturated fats

that our bodies cannot produce on their own. They play a
crucial role in maintaining overall health and must be
obtained through diet.
What are Essential Fatty Acids?
Essential fatty acids are a type of healthy fat that are vital for various bodily
functions, including brain function, heart health, and immune system support. The
two main types are omega-3 and omega-6 fatty acids.
Fats and oils are esters of glycerol and three fatty acids. They are important in the
diet as energy sources and as sources of essential fatty acids and fat-soluble
vitamins, which tend to associate with fats. They also contribute satiety, flavor, and
palatability to the diet.
Fatty acids generally consist of a straight alkyl chain, terminating with a carboxyl group.

Arachidonic acid is also required by the body but can be synthesized from linoleic acid, which is
abundant in oils from corn, soybeans, and safflower seeds.
Sources of Essential Fatty Acids
Omega-3 Sources Omega-6 Sources Balance is Key

Fatty fish like salmon, Vegetable oils, nuts, seeds, For optimal health, it's
mackerel, and sardines, and some meats and dairy important to consume a
as well as flaxseeds, products. balance of omega-3 and
walnuts, and chia omega-6 fatty acids.
seeds.
Good Fats vs. Bad Fats
1 Good Fats 2 Bad Fats 3 Moderation is Key
Unsaturated fats like Saturated and trans fats While bad fats should be
those found in nuts, found in fried foods, limited, good fats can be
avocados, and olive oil. baked goods, and enjoyed in moderation
processed meats. as part of a healthy diet.
 1. Bad Fats:

• Saturated Fat:

Sources: Saturated fats are primarily found in high-fat meats (such as fatty cuts of beef, pork,
and lamb), dark chicken meat, poultry skin, high-fat dairy foods (like whole milk, butter,
cheese, sour cream, and ice cream), and tropical oils (such as coconut oil, palm oil, and cocoa
butter).
Health Impact: Eating too much saturated fat can increase blood cholesterol levels and LDL
(bad) cholesterol levels.

• Trans Fat:
Sources: Trans fats are artificially created through an industrial process that solidifies
vegetable oils. They are commonly found in partially hydrogenated oils used in processed
foods, fried foods, and baked goods.

Health Impact: Trans fats significantly raise LDL cholesterol levels and increase the risk of
heart disease

• Trans fat increases low density lipoproteins (LDL), triglycerides and insulin levels
and reduces beneficial high density lipoproteins (HDL). The overall picture of trans
fatty acids (TFA) implies a detrimental effect of TFA on health.
Benefits of Good Fats

Heart Health Brain Function Reduced Immune Support

Inflammation
Reduce cholesterol Support cognitive Boost the immune
and lower risk of function and brain Help to lower system and fight off
heart disease. development. inflammation in the infections.
body.
Elaborating on Good Fats
Omega-3s Monounsaturated Fats Polyunsaturated Fats
Found in fish, nuts, and Olive oil, avocados, and Sunflower, safflower, and
seeds, omega-3s have anti- nuts are rich in corn oils contain
inflammatory properties monounsaturated fats, polyunsaturated fats that
and support brain and which can help lower LDL play a role in immune
heart health. (bad) cholesterol. function and blood
clotting.
good fats
Good fats, also known as healthy fats, are essential nutrients that play a crucial role in maintaining
overall health and well-being

Functions of good fats include:

1. Energy Source: Fats are a concentrated source of energy, providing more than twice the amount
of calories per gram compared to carbohydrates and proteins.
2. Cell Structure: They are essential for the proper functioning of cells and tissues throughout the body.
3. Hormone Production: Fats are necessary for the production of hormones, including steroid
hormones like estrogen and testosterone.
4. Absorption of Fat-Soluble Vitamins: Good fats help in the absorption of fat-soluble vitamins (A, D,
E, and K) from the diet.
mechanism of EFA
Essential fatty acids (EFAs) are polyunsaturated fats that the body cannot produce
on its own and must be obtained through the diet. The two main types of EFAs are
omega-3 fatty acids and omega-6 fatty acids.

1. Cell Membrane Structure: EFAs are important components of cell membranes, where they help
maintain the integrity and fluidity of cell structures
2. Prostaglandin Production: EFAs are precursors to prostaglandins, which are hormone-like
substances that regulate inflammation, blood clotting, and other important physiological
processes. Omega-3 fatty acids.
3. Brain Health: Omega-3 fatty acids, such as docosahexaenoic acid (DHA) and eicosapentaenoic
acid (EPA), are important for brain health and cognitive function
4. Heart Health: Omega-3 fatty acids have been shown to have beneficial effects on heart health by
reducing inflammation.
Portion Sizes for Essential Fatty Acids

Omega-3s Omega-6s Monounsaturated Fats

Aim for 1-2 servings of Limit omega-6 intake Incorporate 1-2
fatty fish per week, or to 10-20 grams per tablespoons of healthy
200-300 mg of day, as high levels can oils like olive or
supplemental EPA and promote avocado oil daily.
DHA. inflammation.

at least two servings of fatty fish per week to meet omega-3 fatty acid needs. A
serving size is typically around 3.5 ounces (100 grams) of cooked fish.
 Conclusion
Essential fatty acids are crucial for
maintaining optimal health.
By incorporating a balance of omega-3,
omega-6, and monounsaturated fats
into your diet,
you can support your heart, brain, and
overall wellbeing.