Alpha-linolenic acid and linoleic acid: the two essential fatty acids your body needs from food.

Which two essential fatty acids should you know by heart? Here’s the straightforward answer you’ll want to remember: alpha-linolenic acid (ALA) and linoleic acid (LA). These are the two fatty acids your body cannot make on its own, so you’ve got to get them from what you eat. They’re often called essential fatty acids, or EFAs for short, and they come with a lot of important jobs in the body—from building cell membranes to supporting inflammation control and brain health.

Let’s break it down so it sticks, without turning the topic into a chore.

What makes EFAs “essential” in the first place?

Think of fats as building blocks and chemical messengers rolled into one. Our cells are made with membranes that need fatty acids to stay flexible and functional. EFAs are a big part of that flexibility. They also participate in the production of signaling molecules called eicosanoids, which help regulate inflammation, blood clotting, and immune responses. In plain language: EFAs help your cells talk to each other, keep tissues working, and support well-being across organs—from the heart to the brain.

Two EFAs you actually need

• Alpha-linolenic acid (ALA): This is an omega-3 fatty acid. It’s found in plants and serves as a starting point for producing other omega-3s in the body (like EPA and DHA), though the conversion isn’t super efficient. That’s why many people also include direct sources of EPA and DHA (think fatty fish or algae-based supplements) if they’re aiming for higher omega-3 intake.

• Linoleic acid (LA): This is an omega-6 fatty acid. It’s a key player in skin health, cellular function, and normal growth. Like ALA, it’s something we must obtain from the diet.

A quick note on the omega-3 vs omega-6 balance

Both omega-3s and omega-6s are essential; they’re not enemies, they’re teammates. The real-world issue is balance. Modern diets can tilt heavily toward omega-6–rich foods (think many vegetable oils and processed foods), which can shift the inflammatory milieu if omega-3 intake is low. The practical takeaway is simple: include good sources of ALA and LA, but also pay attention to overall omega-3 intake so you don’t miss the anti-inflammatory and heart-supportive benefits that omega-3s provide.

Where to find these EFAs in real foods

ALA sources (omega-3):

• Flaxseeds and flaxseed oil

• Chia seeds

• Walnuts

• Canola oil and, to a lesser extent, soybean oil

• Hemp seeds

• Some leafy greens have small amounts, but the big hitters are seeds and oils

LA sources (omega-6):

• Sunflower oil, safflower oil, and corn oil

• Sesame oil

• Soybean oil

• Nuts and seeds (pumpkin seeds, pine nuts, etc.)

• Some animal fats contribute small amounts, but plant oils are your main sources here

If you’re cooking at home, a practical goal is to mix fats so you’re not skewed too far toward one side. For example, drizzle flaxseed oil or add ground flax to smoothies for ALA, then use a cooking oil like safflower or sunflower oil for high-heat cooking to keep LA in the mix. And yes, taste matters—don’t glaze over flavor just to hit a fat target. Foods that taste good are the ones you’ll actually eat consistently.

A few practical tips that actually help

• Don’t fear fat, but be thoughtful about fats. EFAs are in many plant-based oils, seeds, and nuts. Including a variety helps cover both ALA and LA.

• Keep fats fresh. Light and heat degrade polyunsaturated fats. Store flaxseed meal and flaxseed oil in the fridge, and keep opened bottles of oil capped tightly and in a cool place.

• Be mindful of processing. Some highly refined oils have less of the “good stuff” and more of the neutral fats. Where possible, choose minimally processed options and rotate oils, so you don’t overdo any single type.

• Include a seafood or algae source sometimes if you’re aiming for total omega-3 intake. While ALA can convert to EPA and DHA, that conversion is limited in many people. Direct EPA/DHA sources can help ensure you’re getting enough of those protective fats.

How EFAs fit into a broader nutrition picture

EFAs aren’t stand-alone superheroes; they work best as part of a balanced diet. When you pair EFAs with a range of whole foods—vegetables, fruits, whole grains, lean proteins—you’re supporting cell function, energy balance, hormonal regulation, and even cognitive function. It’s not about chasing a single number; it’s about a sustainable pattern you can enjoy.

Common questions you might have

• Do I need supplements for EFAs?

Supplements can help if you struggle to meet your needs through food alone, especially for EPA and DHA. For ALA, food sources should be your first line. If you’re considering a supplement, talk with a nutrition professional about your personal needs, health status, and dietary pattern.

• Is more always better?

Nope. Like most nutrients, there’s a balance. Very high intakes of omega-6 fatty acids without enough omega-3s can tilt the scale toward inflammation in some contexts. The goal is a sensible mix, not a mega-dose of one fat.

• Can I get EFAs from meat and dairy?

Yes, but the fatty acid profile matters. Grass-fed and certain pasture-raised products can offer different fat compositions than conventional options. Still, plant sources are the main way many people meet their ALA and LA needs, with EPA/DHA coming from fish or algae if chosen.

• How do I talk about this with clients or peers?

Frame EFAs as essential building blocks for every cell, plus mood and cardiovascular health allies. Emphasize food first, variety, and practical sourcing—because real-world adherence beats theoretical perfection any day.

A gentle digression: fats aren’t just nutrition nouns; they’re lifestyle partners

Think about the oils you keep on the shelf the same way you think about the kinds of fats you cook with. If you love to bake and fry, you’ll naturally accumulate more LA sources. If you’re a smoothie and salad person, you’ll likely get more ALA from flax and walnuts. It’s not about labeling some fats as “good” and others as “bad”—it’s about weaving a pattern that fits your choices, culture, and taste buds. That makes it easier to sustain, which is exactly what you want when you’re coaching clients or guiding your own daily routines.

A quick, friendly recap

• The two essential fatty acids are alpha-linolenic acid (ALA, an omega-3) and linoleic acid (LA, an omega-6).

• The body can’t make these on its own, so they must come from the diet.

• ALA helps with anti-inflammatory processes and heart health; LR (LA) plays a key role in skin health and cellular function.

• You’ll find ALA in flaxseeds, chia, walnuts, and certain oils; LA in many vegetable oils, nuts, and seeds.

• Balance matters. A diet rich in variety, with attention to omega-3 intake, supports overall health.

• Food-first is the simplest, most sustainable path. Supplements can help if you’re not meeting needs through foods, especially for EPA and DHA.

Bottom line

Essential fatty acids are small pieces with big influence. They’re not optional. They’re part of the daily toolkit for keeping cells happy, membranes flexible, and inflammatory signaling in check. By focusing on alpha-linolenic acid and linoleic acid through a diverse palette of oils, seeds, nuts, and some smart choices about fish or algae sources, you can build a practical, tasty routine that travels well for real life. And that, in turn, supports the kind of vitality that makes it easier to bring your best to every meal, workout, and lecture—whether you’re learning, practicing, or simply living with intention.

If you’re curious to go a little deeper, you can check reputable nutrition resources such as the USDA FoodData Central for exact food compositions or guidelines from trusted organizations about overall fat intake and the omega-3/omega-6 balance. The key is consistency, curiosity, and a willingness to experiment with foods you actually enjoy. That’s how smart nutrition becomes second nature, not just another checkbox on a list.