An essential fatty acid is a type of fat that the body needs for basic cell functions, but which cannot produced by the body. There are a number of examples of essential fatty acids found within the two main groups of fatty acids.

Types of essential fatty acids

There are two types of essential fatty acids, Omega-3 and Omega-6. The body needs a balance of these two types of fatty acids, because they are not interchangeable within the body. Within these two groups, researchers categorize fatty acids as short-chain polyunsaturated fatty acids, or long-chain polyunsaturated fatty acids, referring to the length of the molecule's carbon chain and how saturated it is.

Examples

Examples of essential fatty acids include eicosapentaenoic acid and docosahexaenoic acid, two of the major Omega-3 fatty acids known for their role in promoting heart and brain health. Two main examples of Omega-6 fatty acids are linolenic acid and gamma-linolenic acid, found in most vegetable oils.

Function

The body uses essential fatty acids in many ways, modifying them to use in controlling inflammation, managing immune system function and to help messenger cells communicate with other cells in the brain. Essential fatty acids also play a role in affecting mood and behavior.

Dietary sources

Most polyunsaturated fats in the diet are good sources of essential fatty acids. Shellfish, flaxseed, walnuts, leafy vegetables, olive oil, canola oil, and fish such as salmon, herring, mackerel and tuna are good natural sources of essential fatty acids.

Effect on health

According to the National Institutes of Health (NIH), essential fatty acids--especially Omega-3s--promote supple blood vessels and normal heart rate and blood flow, while regulating mood. NIH researchers have also discovered that essential fatty acids positively affect cognitive function, reduce the effects of rheumatoid arthritis and help in the management of diabetes.

Source:

NIH Fact Sheet (Essential Fatty Acids)