🥑🥩 "Essential" Fatty Acids Explained (Simply): Why We Need Them & Where They Come From

When people talk about “healthy fats,” they often mention omega-3 and omega-6 — but what does that actually mean?

Let’s break it down in plain language so it all makes sense.

🧬 What Are Essential Fatty Acids (EFAs)?

There are two fatty acids your body cannot make on its own and must get from food:

• Linoleic Acid (LA) — an omega-6 fatty acid

• Alpha-Linolenic Acid (ALA) — an omega-3 fatty acid

Because our bodies can’t create them, they’re called essential.

🩸 Why Are They Important?

These fatty acids are involved in some of the most basic and vital processes in your body, including:

• 🩸 Blood clotting (to stop bleeding when injured)

• 🛠 Wound healing

• 🔥 Inflammation (a short-term immune response to protect damaged areas)

• 🧠 Brain function and development

• 📦 Cell structure (they help keep cells flexible and functional)

  
  

Even though only small amounts are needed, not getting enough can throw off your body’s balance.

🔁 What Happens After We Eat Them?

When you eat plant-based sources of LA and ALA, your body tries to convert them into longer-chain versions that do the heavy lifting:

Original Fat	Converted To	Role
LA (omega-6)	→ Arachidonic Acid (AA)	Key for clotting & immune responses
ALA (omega-3)	→ EPA & DHA	Support brain, heart, and reduce inflammation

But here’s the catch:

👉 Only a tiny portion gets converted.

⚙️ Estimated Conversion Rates:

• LA → AA: Relatively efficient (if LA is available)

• ALA → EPA: ~5–10%

• ALA → DHA: ~1–5% (or less)

That’s why EPA and DHA (mainly found in oily fish) are considered “conditionally essential.”

🥬 Where Do These Fats Come From?

🌱 Plant-Based Sources (High in LA and ALA):

• Linoleic Acid (LA): Vegetable oils (soy, corn, sunflower, safflower), nuts, seeds

• Alpha-Linolenic Acid (ALA): Flaxseeds, chia seeds, walnuts, hemp seeds, canola oil

🥩 Animal-Based Sources (Lower, but present):

• LA is found stored in animal fats (after animals have consumed plant sources) like:

  • Beef tallow

  • Lard (pork fat)

  • Chicken fat and skin

  • Egg yolks

  • Butter and cream

• These contain small amounts, but often enough to meet the body's basic needs, especially if fat intake is higher overall (e.g., in carnivore diets).

🥩 Can Carnivores Get Enough?

Yes — even a strict carnivore eating only animal products can get enough LA from the fat naturally found in meat and eggs.

Your body only needs a small amount, and animal fat contains just enough to cover that need — without the excessive levels seen in modern diets high in seed oils.

🔥 Inflammation: Good vs Bad

You might’ve heard omega-6 is “inflammatory.” That’s only half true.

Here’s how it really works:

✅ Healthy inflammation (short-term):

• Controlled by Arachidonic Acid (AA) (made from LA)

• Helps fight infections, repair wounds, and form blood clots

• Crucial for survival!

❌ Chronic inflammation (long-term):

• Happens when omega-6 (like LA) is consumed in excess, especially from processed seed oils

• Can contribute to heart disease, joint issues, and autoimmune problems

The key? Balance.

We need some omega-6 (LA), but not too much — and we need omega-3s (EPA, DHA) to balance it out.

⚖️ Balancing Act: Omega-6 to Omega-3 Ratio

Humans evolved eating a 1:1 to 4:1 ratio of omega-6 to omega-3.

The modern diet?Often closer to 20:1 or higher, which can drive chronic inflammation.

Here's how different diets typically compare:

Diet Type	Omega-6 (LA) % of Calories	Risk of Imbalance
Standard Western	15–20%	⚠️ Very high LA (mostly seed oils)
Keto	5–10%	Moderate, depends on fat choices
Paleo	4–7%	Balanced if omega-3s are included
Carnivore	1–3%	💡 Naturally low in LA

🧠 Final Thoughts: What You Should Remember

• Your body needs small amounts of LA and ALA — they’re essential.

• LA supports clotting and immune response, especially through conversion into AA.

• ALA supports brain and heart health, but must be converted to EPA/DHA (which happens very poorly).

• Animal fats provide just enough LA for essential needs — you don’t need plant oils to survive.

• Aim for balance, avoid excess omega-6 from processed oils, and consider adding oily fish or omega-3-rich foods to help keep inflammation in check.