Nonessential and Essential Fatty Acids

Fatty acids are vital for the normal operation of all body systems. The circulatory system, respiratory system, integumentary system, immune system, brain, and other organs require fatty acids for proper function. The body is capable of synthesizing most of the fatty acids it needs from food. These fatty acids are known as nonessential fatty acids. However, there are some fatty acids that the body cannot synthesize and these are called essential fatty acids. It is important to note that “nonessential fatty acids” doesn’t mean unimportant; the classification is based solely on the ability of the body to synthesize the fatty acid.

Essential fatty acids must be obtained from food. They fall into two categories—omega-3 and omega-6. The 3 and 6 refer to the position of the first carbon double bond and the omega refers to the methyl end of the chain. Omega-3 and omega-6 fatty acids are precursors to important compounds called eicosanoids. Eicosanoids are powerful hormones that control many other hormones and important body functions related to the central nervous system and the immune system. Eicosanoids derived from omega-6 fatty acids are known to increase blood pressure and inflammation and cause blood clotting and immune responses. In contrast, eicosanoids derived from omega-3 fatty acids are known to have heart-healthy effects. Given the contrasting effects of the omega-3 and omega-6 fatty acids, a proper dietary balance between the two must be achieved to ensure optimal health benefits.

Linoleic acid is an omega-6 fatty acid found in vegetable and nut oils. Alpha-linolenic acid is an omega-3 fatty acid found in plant sources such as dark green leafy veg, flax seed oil, canola oil, and soy. Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are both omega-3 fatty acids can be created from alpha-linolenic acid, but this conversion is limited therefore it’s recommended to consume them in the diet from fish and fish oils ^[1].  Both EPA and DHA reduce inflammation, clotting, plasma triglycerides and the risk of heart disease.