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Nonessential and Essential Fatty Acids Fatty acids are vital for the normal operation of all body systems. They fall into two categories: omega-3 and omega-6. Essential fatty acid: An unsaturated fatty acid that is essential to human health, but cannot be manufactured in the body. This article covers their function in the body, their benefits, and their food sources. Flax Seeds: Flax seeds are good sources of omega-3 fatty acids and consuming these is known to protect against heart problems. Soybeans contain significant amounts of several minerals: calcium, iron, magnesium, potassium, phosphorus, and zinc (see Table 1). 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. There are three types of EFAs: arachnoidic acid, linoleic acid, and linolenic acid. 1. So, scroll down further to know about the foods that contain essential fatty acids. The circulatory system, respiratory system, integumentary system, immune system, brain, and other organs require fatty acids for proper function. Abbreviated EFA. We need both groups of essential fatty acids to survive. Omega-6 fatty acids are a type of fat present in certain foods. Here, we have listed some of the best food sources of essential fatty acids. Minerals. Essential fatty acids must be obtained from food. In addition, daily new functions and properties of these substances in the body are discovered. In the following scheme foods and supplements rich in omega 3 and 6 fatty acids and their properties are shown: Scheme on foods rich in every type of essential fatty acids. The polyunsaturated fatty acids present are the essential fatty acids – linoleic acid (18:2 n–6) and α-linolenic acid (18 :3n–3). For various reasons EFA deficiency is common in the general population, as is a disproportionate intake of omega-6 fatty acids over omega-3 fatty acids. The issue of essential fatty acids is very extensive and complex. However, the most important fats are those that the body cannot make and thus must come from the food we eat. 2. The body is capable of synthesizing most of the fatty acids it needs from food. Omega-3 fatty acids are a type of polyunsaturated fats with various health benefits including reducing the risk of heart disease (), reducing the risk and severity of dementia (), and alleviating inflammation in arthritis sufferers ().They are referred to as 'essential fats' as they cannot be made in the body, so have to be obtained through the diet. Omega-3 and omega-6 fatty acids are precursors to important compounds called These essential fatty acids (EFAs) are based on linoleic acid (omega-6 group) and alpha-linolenic acid (omega-3 group). The foods that contain essential fatty acids is very extensive and complex the normal operation of all body.. 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