Essential fatty acids (EFAs) are types of fats that the body cannot make on its own, so they must come from the food we eat.
There are two main essential fatty acids:
1. Linoleic Acid (Omega-6 fatty acid)
- Found in: vegetable oils (sunflower, corn, soybean), nuts, and seeds.
- Function:
- Helps in growth and development.
- Maintains healthy skin and hair.
- Supports the immune system and cell function.
2. Alpha-Linolenic Acid (Omega-3 fatty acid)
- Found in: fish oils, flaxseeds, chia seeds, walnuts, and soybeans.
- Function:
- Important for heart and brain health.
- Reduces inflammation.
- Helps in nerve and eye function.
In short:
Essential fatty acids — linoleic acid (omega-6) and alpha-linolenic acid (omega-3) — are needed for healthy growth, heart, brain, and skin, and must be obtained from food.