Essential fatty acid facts for kids

Essential fatty acids, or EFAs, are special fats that your body needs to work well. Your body cannot make these fats on its own, so you must get them from the food you eat. They are very important for your health.

Only two fatty acids are truly essential for humans. When these two EFAs were first found in 1923, scientists thought they were a type of vitamin and called them "vitamin F". However, by 1929, research showed that they were actually fats, not vitamins.

Some other fatty acids are called "conditionally essential." This means your body can usually make them, but sometimes, like when you are sick or growing fast, you might need extra from your diet.

What Are Essential Fatty Acids?

Essential fatty acids are a type of fatty acid that your body cannot create. Think of them like building blocks that your body needs but cannot produce itself. You have to get these important building blocks from the foods you eat every day. Without them, your body cannot work as it should.

The Two Main EFAs for Humans

For humans, there are two main essential fatty acids:

• Linoleic acid (LA)
• Alpha-linolenic acid (ALA)

These two are the starting points for your body to make other important fats it needs. They are like the basic ingredients your body uses to cook up more complex and useful fats.

Where Do EFAs Come From?

Since your body cannot make EFAs, you need to get them from your diet.

• Linoleic acid (LA) is found in many plant oils, like sunflower oil, corn oil, and soybean oil. It is also in nuts and seeds.
• Alpha-linolenic acid (ALA) is found in flaxseed oil, chia seeds, walnuts, and some leafy green vegetables.

Eating a balanced diet with these foods helps make sure you get enough of these vital fats.

Why Are EFAs Important for Your Body?

Essential fatty acids play many important roles in your body. They are not just for energy; they are involved in many processes that keep you healthy.

Building Healthy Cells

EFAs are a key part of the membranes that surround every cell in your body. Think of cell membranes as the skin of your cells. They control what goes in and out. Healthy cell membranes are important for all your body's functions.

Brain and Nerve Health

Your brain is made up of a lot of fat, and a good portion of that is from essential fatty acids. They are crucial for brain development, especially in young people. EFAs help your brain send messages quickly and clearly, which is important for learning and thinking. They also support the health of your nerves.

Reducing Inflammation

Some EFAs, especially those made from ALA, can help control inflammation in your body. Inflammation is your body's natural response to injury or infection, but too much can be harmful. EFAs help keep this response balanced.

Skin and Hair Health

EFAs also contribute to healthy skin and hair. They help keep your skin moisturized and strong, and they can make your hair look shiny and healthy. If you don't get enough EFAs, your skin might become dry or flaky.

Conditionally Essential Fatty Acids

Sometimes, certain fatty acids are called "conditionally essential." This means that under normal conditions, your body can make them from the two main EFAs (LA and ALA). However, in special situations, your body might not be able to make enough of them.

For example, growing children, people with certain health conditions, or those who cannot convert LA and ALA efficiently might need to get these "conditionally essential" fats directly from their diet. Two common examples are:

• Docosahexaenoic acid (DHA)
• Eicosapentaenoic acid (EPA)

These are often found in fatty fish like salmon and mackerel. Your body can make DHA and EPA from ALA, but sometimes it is helpful to get them directly from food.

See also

In Spanish: Ácido graso esencial para niños