Essential fatty acids (EFAs) are types of fats that the body cannot produce on its own and must obtain from the diet. There are two types of EFAs: omega-3 fatty acids and omega-6 fatty acids.
Omega-3 fatty acids are found in fatty fish (such as salmon, tuna, and sardines), as well as in flaxseeds, chia seeds, and walnuts. They are important for brain function, growth, and development, and for reducing inflammation in the body.
Omega-6 fatty acids are found in vegetable oils (such as corn, soybean, and sunflower oil), nuts, and seeds. They are important for maintaining healthy skin and hair, regulating metabolism, and supporting the immune system.
While both types of EFAs are important, it’s essential to maintain a balance between the two in the diet. The ideal ratio of omega-6 to omega-3 fatty acids is 4:1 or lower. However, in the typical Western diet, the ratio can be as high as 20:1 or more, which can contribute to chronic inflammation and other health problems.