Essential Fatty Acids Flashcards
(7 cards)
What are the two essential fatty acids (EFAs) that humans need to obtain from the diet?
Linoleic acid (omega-6) and Alpha-linolenic acid (ALA, omega-3)
Why are linoleic acid (LA) and alpha-linolenic acid (ALA) considered essential fatty acids?
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.
Which enzyme is important for converting omega-6 and omega-3 fatty acids in the body?
Delta-6-desaturase.
What is the typical omega-6:omega-3 ratio in a Western diet?
The ratio is typically around 16:1, which is much higher than the 1:1 ratio humans evolved with.
What are the food sources of omega-6 and omega-3 essential fatty acids (EFAs)?
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).
What are the key functions of essential fatty acids (EFAs)?
Vital components of all cell membranes, maintaining membrane fluidity.
Aid in cell-to-cell communication.
Affect the transport of substances into and out of the cell.
Essential for brain development (especially in fetuses and children).
Precursors of eicosanoids (local hormones).
What are clinical indicators of an EFA deficiency?
Skin: Dry, flaky, scaly skin, chapped lips, delayed wound healing, Hyperkeratosis pilaris, acne, eczema, psoriasis, dermatitis.
Nails: Dry, brittle, red/swollen cuticles.
Hair: Dry, oily, split ends, alopecia.
Endocrine: Weight imbalances, PMS, sore breasts, hyperinsulinaemia.
Reproductive: infertility, impotence, repeated miscarriages, ovarian cysts, fibrocystic breast disease.
Circulatory: Frequent nosebleeds, bleeding gums, easy bruising, delayed recovery from exercise.
Musculoskeletal: chronic joint pain/arthritis. Delayed recovery from injuries.
Immune: Susceptibility to infections.
Neurological: Dementia, Parkinson’s, irritability, nervousness, tingling in limbs, CFS, ME.
