Understanding your Intake of Fatty Acids
Fatty acids, also called dietary fats or lipids, are one of three macronutrients that make up the human diet. Carbohydrates and proteins are the other two. Dietary fat provides 9 calories per gram and contributes to the good taste and texture of food. One example of a food high in dietary fat is peanut butter; peanut butter has a rich flavor, smooth texture, and is calorically dense.
Within the body, dietary fats have many functions, including absorption of fat-soluble vitamins, providing insulation, regulating hormones, supporting healthy skin, and supporting healthy blood sugar. They are also incorporated into cell membranes.1 It is essential to consume enough dietary fats to maintain these functions within the body.
Food Sources
Whole foods can supply healthy sources of dietary fats. Nuts, seeds, dairy, avocado, fish, chicken, and some red meats can be rich sources of healthy, dietary fats. In contrast, fats found in ultrarefined and processed foods, can contribute to inflammation and an increased risk of heart disease.2
Guidelines
The U.S. Dietary Guidelines recommends that 25 to 30 percent of total daily calories come from dietary fat, with less than 10 percent being derived from saturated fats, and as little as possible derived from trans fats. With the current American diet, individuals are often over consuming saturated and trans fats, while under consuming essential fats like Omega-3s.
Omega 3s – EPA & DHA
EPA and DHA are two omega-3 fatty acids that have multiple health benefits. Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) are considered long-chain fatty acids. Both compounds are found in oily fish, like anchovies, sardines, and salmon, as well as fish oils, and krill oils. Both EPA and DHA are involved in healthy inflammation, weight management, and are important for cognitive function.3 Additionally, EPA and DHA are necessary for supporting general well-being.4
The average current intake of EPA plus DHA by Americans is estimated to be 111 mg per day, while recommendations for daily intake range from 500 to 2000 mg.5
As dietary fats play an influential role in almost every aspect of the body’s functioning, many individuals will choose to enrich their dietary intake with supplements to provide those missing fatty acids. In the United States, approximately 7.8 percent of adults and 1.1 percent of children supplement their omega-3 intake with a fish oil product or concentrated EPA/DHA option.6,7 This can go a long way toward ensuring adequate intake of those important omega-3s to support optimal health.
- Field, C. J., Robinson, L. (2019). Dietary Fats. Advances in Nutrition, 10(4), 722-724.
- National Institute of Health. (2022). Omega-3 Fatty Acids [Fact sheet]. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
- Swanson, D., Block, R., Mousa, S. A. (2012). Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life. Advances in Nutrition, 3(1), 1-7.
- National Institute of Health. (2023). Omega-3 Fatty Acids [Fact sheet]. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/#h40
- Froyen, E., Maarafi, Z. (2022). The Consumption of Omega-3 Fatty Acids in American Adults. Current Developments in Nutrition, 6(Suppl 1), 902.
- Clarke TC, Black LI, Stussman BJ, Barnes PM, Nahin RL. TNatl Health Stat Report 2015:1-16.
- Black LI, Clarke TC, Barnes PM, Stussman BJ, Nahin RL. National Health Interview Survey, 2007-2012. Natl Health Stat Report 2015:1-19.