What are Essential Fatty Acids?
The two key fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA are essential fatty acids, essential meaning they can't be produced by the body in sufficient quantities and, therefore, must be supplied through our diet.
Eicosapentaenoic Acid (EPA) is a long-chain omega-3 fatty acid that inhibits the formation of arachidonic acid (AA). Eicosapentaenoic acid (more commonly known as EPA; C20H30O2, all-cis-fatty acid 20:5 ω-3, trival name timnodonic acid) is a polyunsaturated fatty acid that acts as a precursor for prostaglandin-3, which inhibits platelet aggregation) and thromboxane-3 groups. It is found in fish oils of cod liver, herring, mackerel, salmon, menhaden and sardine. It is also found in human breast milk.
Arachidonic Acid (AA) is a long-chain omega-6 fatty acid that is the immediate precursor to inflammation. Arachidonic acid is present in the membranes of the body's cells, and is highly enriched in the brain. It is a precursor in the production of eicosanoids: the prostaglandins, thromboxanes, prostacyclin and the leukotrienes. Arachidonic acid is also involved in cellular signaling as a second messenger.
Docosahexaenoic Acid (DHA) a long-chain omega-3 fatty acid is critical for brain function. Docosahexaenoic acid (commonly known as DHA; 22:6 omega-3, all-cis-docosa 4,7,10,13,16,19 hexaenoic acid, trivial name clupanodonic acid) is an omega-3 essential fatty acid. It is most often found in fish oil. Most of the DHA in fish and other more complex organisms originates in microalgae of the genus Schizochytrium, and concentrates in organisms as it moves up the food chain. Most animals make very little DHA metabolically, however small amounts are manufactured internally through the consumption of α-linolenic acid, an omega-3 fatty acid found in flaxseed as well as many other seeds and nuts.
DHA is a major fatty acid in sperm and brain phospholipids, especially in the retina. Dietary DHA can reduce the level of blood triglycerides in humans, which may reduce the risk of heart disease. Low levels of DHA have been associated with ADHD, Alzheimer's disease, and depression, among other diseases, and there is mounting evidence that DHA supplementation may be effective in combating such diseases*.
The richest natural source of EPA and DHA are fish oils, but their concentrationsare relatively low, requiring you to eat prodigious amounts of fish to gain the levels of EPA and DHA necessary to reduce silent inflammation. Due to contamination, eating fish can give rise to increased intake of known carcinogens or neurotoxins.
