Essential Fatty Acids

Question 1

What are the two essential fatty acids (EFAs) that humans need to obtain from the diet?

Answer 1

Linoleic acid (omega-6) and Alpha-linolenic acid (ALA, omega-3)

Question 2

Why are linoleic acid (LA) and alpha-linolenic acid (ALA) considered essential fatty acids?

Answer 2

They are essential because humans cannot make them due to the inability to introduce double bonds into fatty acids between carbon atoms 6–7 and 3–4.

Question 3

Which enzyme is important for converting omega-6 and omega-3 fatty acids in the body?

Answer 3

Delta-6-desaturase.

Question 4

What is the typical omega-6:omega-3 ratio in a Western diet?

Answer 4

The ratio is typically around 16:1, which is much higher than the 1:1 ratio humans evolved with.

Question 5

What are the food sources of omega-6 and omega-3 essential fatty acids (EFAs)?

Answer 5

Omega-6 (LA): Plant oils, grain-fed meat, dairy, sunflower, sesame, and pumpkin seeds.

Omega-3 (ALA): Flaxseeds, pumpkin seeds, chia seeds, walnuts, and oily fish (EPA/DHA).

Question 6

What are the key functions of essential fatty acids (EFAs)?

Answer 6

Vital components of all cell membranes, maintaining membrane fluidity.
Aid in cell-to-cell communication.
Essential for brain development (especially in fetuses and children).
Precursors of eicosanoids (local hormones).

Question 7

What are clinical indicators of an EFA deficiency?

Answer 7

Skin: Dry, flaky, scaly skin, chapped lips.
Hair: Dry, oily, split ends, alopecia.
Endocrine: Weight imbalances, PMS, hyperinsulinaemia.
Circulatory: Frequent nosebleeds, bleeding gums, easy bruising.
Neurological: Dementia, Parkinson’s, irritability, tingling in limbs.