**3. Essential fatty acids**

Essential fatty acids (EFAs) cannot be synthesized by the human body but the body requires them for good health and therefore, they must be obtained through diet. Essential fatty acids are long-chain polyunsaturated fatty acids. They are called "good fats" and they increase the levels of high-density lipoprotein (HDL) and decrease the levels of low-density lipoprotein (LDL). Alpha linoleic acid and linolenic acid are the primary essential fatty acids in the human body.

## **3.1 Sources**

Sources of essential fatty acids are mackerel, salmon, cod liver oil, herring, oysters, soybeans, sardines, flax seeds, anchovies, caviar, walnuts, chia seeds, and canola oils.
