Which Fatty Acids Are Essential and Why?

Linoleic Acid (LA)	LA is found in processed foods, margarine, and vegetable oils. LA helps improve skin conditions. It may also be partially converted to GLA in the body (see more on GLA below). The typical North American diet includes an excess of LA, so we do not need to worry about supplementation with this fatty acid.
Alpha Linolenic Acid (ALA)	ALA is found primarily in Flax seed oil and is also found in black currant oil. The positive effects of ALA have been documented in areas including: high blood cholesterol, high blood pressure, immune system function, male infertility and cancer. The body also converts a portion of ALA into two other fatty acids, EPA and DHA (see below).
Gamma Linolenic Acid (GLA)	A healthy body may derive some GLA from LA (see above). The richest natural source of GLA is borage (also known as starflower) Oil. GLA is also found in black currant and evening primrose oils. The body uses GLA to produce eicosanoids that are highly anti-inflammatory, dilate blood vessels, and reduce blood clotting. GLA is popularly used by women suffering from PMS. However, GLA has been clinically indicated to have therapeutic benefits in many other health conditions including: rheumatoid arthritis, cardiovascular disease, diabetic neuropathy, cancer, and skin diseases such as eczema and psoriasis. The body definitely needs GLA and most North Americans are likely not getting enough of it.
Eicosapentaenoic Acid and Docosahexaenoic Acid (EPA and DHA)	These two difficult-to-pronounce fatty acids are responsible for the beneficial effects of fish oils. EPA produces eicosanoids that have many beneficial effects in the body. Research demonstrates that fish oils containing EPA and DHA have therapeutic benefits in areas including: rheumatoid arthritis, high blood triglycerides, high blood pressure, cardiac arrhythmia (irregular heart beat), infant brain development, and cancer
. Arachidonic Acid (AA)	AA is necessary for the infant brain development and small amounts are required for overall fetal development. However, it is not generally deemed a "good" fat, because, in excess, AA may have some harmful effects. AA is produced in the body from LA (see above). It is also found in meat, eggs, and some shellfish. The body uses AA to produce a class of eicosanoids that are strongly pro-inflammatory, constrict our blood vessels, and increase the possibility of blood clotting. These compounds are very useful when you accidentally cut your skin while peeling potatoes - without them you would bleed to death. But once you have an excessive amount of these eicosanoids, the blood can clot in places you don't really want it to - for example, arteries.

There are two fatty acids that are truly "essential". These are Linoleic Acid (LA) and Alpha Linolenic Acid (ALA). The body cannot manufacture these fats itself, yet they are essential for health. A healthy body uses LA and ALA to produce other fatty acids, which, in turn, produce beneficial hormone-like compounds called eicosanoids. The derivative fatty acids each play specific roles in the maintenance of good health and we generally include them when we talk about "essential fatty acids": Gamma Linolenic Acid (GLA), Eicosapentaenoic Acid (EPA), and Docosahexaenoic Acid (DHA). There is one other derivative fatty acid that isn't always a good fat, but it, too, is necessary in small amounts: Arachidonic Acid (AA).

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