Final answer:
Essential fatty acids necessary for human health include omega-3 and omega-6 fatty acids, with linoleic acid (omega-6) and α-linolenic acid (omega-3) being the primary types. These cannot be synthesized by the body and need to be consumed in the diet. Seafood is a good source of omega-3s, and an average daily intake of 4-6 grams of essential fatty acids is recommended.
Step-by-step explanation:
Essential Fatty Acids in the Diet
The essential fatty acids that must be included in the human diet are omega-3 and omega-6 fatty acids. These polyunsaturated fatty acids are crucial for normal growth and development because they cannot be synthesized by the body. The most common forms of these are linoleic acid (an omega-6 fatty acid) and α-linolenic acid (an omega-3 fatty acid). According to nutrition guidelines, the average daily diet should include about 4-6 grams of essential fatty acids to support healthy transport and metabolism of cholesterol, among other physiological needs.
It's known that while the body can convert α-linolenic acid into longer-chain omega-3 fatty acids like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the efficiency of this conversion is low. Therefore, it's also recommended to directly include sources of these longer-chain omega-3s in the diet, commonly found in seafood. The Dietary Guidelines for Americans recommend consuming 8 ounces of seafood each week to meet omega-3 requirements without the need for additional supplementation.