Sources of linoleic acid include vegetable oils, nuts, and seeds arachidonic acid is found in meat and eggs. Omega-6 fatty acids include arachidonic and linoleic acid. Therefore, eating at least 8 ounces of seafood each week is recommended. Because of this and the fact that EPA and DHA are strongly correlated with cardiovascular disease prevention, getting EPA and DHA pre-formed is the best bet. These fatty acids can be made from ALA in the body, but the conversion rate isnвЂ™t good. EPA and DHA are the marine forms of omega-3s, commonly found in cold-water fatty fish like salmon, herring, sardines, and mackerel. Omega-3вЂ™s also include eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA). Our bodies canвЂ™t make ALA, which makes it an essential fatty acid. ALA is important because it can only be obtained in the diet. ItвЂ™s found in flaxseed, chia seed, walnuts, and canola and soybean oils. Alpha-linolenic acid (ALA) is a plant form of omega-3. Omega-3вЂ™s are known for their benefit to heart health and come in both plant and animal forms. If itвЂ™s six or nine away (you guessed it!), itвЂ™s called an omega-6 or omega-9 fatty acid, respectively. If the double bond is three carbons away, itвЂ™s called an omega-3 fatty acid. The omega numbers simply reference how many carbons away from the methyl end of the fatty acid chain that the first carbon-carbon double bond appears. Omega-3 and omega-6 fatty acids are PUFAs and omega-9 fatty acids are usually MUFAs. Remember how I said fats were complex? Within the unsaturated fats are where we find the omegaвЂ™s. Get it? вЂњmonoвЂќ for one and вЂњpolyвЂќ for many. Unsaturated fatty acids with more than one double bond are called polyunsaturated fatty acids (PUFAs). Thus, itвЂ™s considered вЂњunsaturated.вЂќ Unsaturated fatty acids that have one double bond are called monounsaturated fatty acids (MUFAs). This double bond limits the number of hydrogen atoms that can bind to the carbon atoms, so the molecule is not as saturated with hydrogen atoms as it could be. These double bonds cause them to bend, kind of like how your arm bends at your elbow. Unsaturated fatty acids all have at least one double bond linkage between carbon atoms. For now, letвЂ™s focus on unsaturated fats. Since dietary fats are a complex topic, weвЂ™ll save saturated fats and trans fat (which is technically an unsaturated fat) for another day.

There are two major types of fatty acids that we eat: saturated and unsaturated. HereвЂ™s where it gets complicatedДЇats in our food are made up of fatty acid chains, which consist of carbon and hydrogen atoms linked together. Did you know that eating some types of fat can actually help reduce your cholesterol and risk for cardiovascular disease? ItвЂ™s true. Yet on a much deeper and molecular level, fats are critical to several essential functions in our bodies. Fats contribute to the flavor and texture of many foods, including oils, nuts, seeds, avocados, salmon and many more of what some consider the healthiest foods on the planet. Whether you subscribe to vegan, paleo or omnivore eating styles, fat is your friend. LetвЂ™s start by establishing an important fact: Fats are an essential component to a healthy diet.

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