The Body’s True Essentials: Fatty Acids and Amino Acids
Most of what we’re taught about “healthy eating” centers around carbohydrates. You hear it everywhere, whole grains, fruits, and fiber are the foundation of a balanced diet. But when you study human physiology, the truth looks very different. The body has no essential requirement for carbohydrates. What it truly needs to survive, heal, and thrive are amino acids and fatty acids.
These two nutrient groups are what build and repair you from the inside out. Every cell, hormone, and enzyme depends on them. When you eat in a way that honors these needs, your body begins to heal naturally because you’re finally giving it what it was designed to use.
What “Essential” Means
In biology, “essential” means your body cannot produce it on its own. You must get it from food. There are only two essential nutrient groups:
Essential amino acids, which come from protein.
Essential fatty acids, which come from natural fats.
There is no such thing as an essential carbohydrate. You could go your entire life without eating a single gram of sugar or starch, and your body would still function perfectly. That’s because your body is designed to can make the glucose needed through a process called gluconeogenesis, a natural, physiological backup system that converts protein (amino acids) or fat (fatty acids) into the small amounts of sugar for brain and muscle use.
So, while carbs are optional, amino acids and fatty acids are non-negotiable.
Amino Acids: The Builders and Healers
Proteins are made of amino acids, and those amino acids make you, literally. They are the foundation of muscle, tissue, skin, hair, enzymes, hormones, and immune cells. Without them, your body cannot grow, repair, or maintain itself.
In babies and children, amino acids fuel rapid growth and brain development. They form the building blocks for the nervous system, neurotransmitters, and hormones that shape both mental and physical health for life. Breast milk, nature’s perfect food, is packed with complete protein for that very reason.
In adults, amino acids repair damaged tissue, support hormone balance, and build enzymes that drive every metabolic process. They also play a key role in detoxification and immune strength.
In older adults, protein becomes even more critical. As muscle naturally declines with age, adequate amino acids help prevent sarcopenia (muscle loss), maintain balance, and preserve brain function. Studies show that people who consume more protein and healthy fats as they age maintain sharper cognition, stronger immunity, and better mobility.
When you don’t get enough protein, your body breaks down its own muscle to make up the difference. Over time, this leads to fatigue, weakness, slow healing, and accelerated aging.
Fatty Acids: Energy, Protection, and Brain Health
Fat is not the enemy we have been told it is, it’s an essential nutrient your body relies on for survival. Fatty acids form the structure of every cell membrane in the body and are used to produce hormones, protect organs, and regulate inflammation.
There are two essential types:
Omega-3 fatty acids, found in fish, eggs, and grass-fed meats.
Omega-6 fatty acids, found in smaller amounts in nuts, seeds, and animal fats.
For babies, these fats are indispensable for brain and eye development. DHA, a long-chain omega-3 fat, makes up a large part of the brain and retina. Without it, proper neural development is impossible.
Babies get DHA naturally from breast milk when the mother consumes enough omega-3 fats in her diet.
Here’s how it works:
1. Mother’s diet determines DHA levels.
When a breastfeeding mother eats foods rich in DHA, her body passes that fat directly into her milk. The best sources are:
Fatty fish like salmon, sardines, and anchovies
Pasture-raised eggs
Grass-fed meats
Cod liver oil (used safely and correctly under guidance)
If a mother doesn’t eat these foods, her milk will contain much lower DHA, which is why many modern diets lead to deficiencies.
2. DHA builds the baby’s brain and eyes.
DHA makes up a major part of an infant’s brain and retina. During pregnancy and breastfeeding, the baby’s demand is high because rapid growth and neural development depend on it. That’s why the mother’s nutritional intake matters so much.
3. Formula is fortified because many women lack DHA.
Infant formulas were originally made without DHA. Once studies showed how critical it was for brain and visual development, manufacturers began adding synthetic or algae-based DHA to mimic the benefits of breast milk. It’s a backup, not the ideal source.
4. For mothers who don’t breastfeed.
If breastfeeding isn’t possible, choosing a formula with DHA and without added seed oils or sugars is important. Some newer formulas use fish-oil-derived DHA, which is closer to the natural form found in breast milk.
5. For expecting mothers.
Pregnant women who eat omega-3-rich foods help their babies build DHA stores even before birth. This supports healthy brain growth during the third trimester, when the baby’s brain develops the fastest.
In short, babies get DHA through their mother—either from her milk or from the formula that mimics it. The quality of that DHA always depends on the mother’s diet or the type of formula chosen.
For adults, fatty acids play a central role in keeping both body and mind strong. They support mood stability, hormone balance, and immune health. These healthy fats also help your body absorb the fat-soluble vitamins A, D, E, and K, which are critical for bone strength, fertility, vision, and overall vitality.
As you age, these same fats become even more important. They protect neurons, maintain cell integrity, and reduce inflammation in the brain. Adequate intake of omega-3 fats is linked to a lower risk of cognitive decline, sharper memory, and better mental clarity.
On a low-carb or ketogenic diet, the best sources of these essential fatty acids include:
Fatty fish such as salmon, sardines, mackerel, and anchovies
Egg yolks from pasture-raised chickens
Grass-fed beef and lamb, rich in both omega-3s and conjugated linoleic acid (CLA)
Cod liver oil or fish oil for concentrated DHA and EPA
Tallow, butter, and ghee from grass-fed animals for steady energy and fat-soluble vitamins
These foods deliver the essential fatty acids your body cannot make on its own, helping you stay energized, mentally clear, and metabolically resilient as you age.
Cholesterol, another molecule often misunderstood, is also essential. Your brain contains more cholesterol than any other organ because it’s needed for synapse formation and nerve insulation. Without cholesterol, brain signaling weakens, hormones drop, and mood suffers.
Why Carbohydrates Are Optional
Carbohydrates are a source of quick energy, but they are not required for life. Your body can produce glucose as needed from protein and fat. When carbs are eaten in excess, they raise blood sugar and insulin levels, leading to inflammation and fat storage.
Over time, this creates insulin resistance, a condition at the root of obesity, diabetes, and many chronic diseases. Once insulin resistance sets in, the body loses its ability to burn fat efficiently and depends on constant carbohydrate intake for energy. This is why many people feel hungry, tired, and irritable when they skip a meal.
By lowering carbohydrate intake and focusing on nutrient-dense foods like meat, fish, eggs, and healthy fats, you teach your body to burn fat for fuel again. This metabolic flexibility is what supports long-term healing, stable energy, and mental clarity.
The Real Reason We’re Told to Eat More Carbs
The push for carbohydrates is not scientific, it’s economic.
Carbohydrate-based foods like grains, corn, soy, and sugar are cheap to grow, easy to store, and highly profitable. The food industry and government guidelines are built around keeping that system alive.
The result? A society that is overfed and undernourished. Rates of obesity, diabetes, and dementia climb every year, while people continue to follow the same outdated advice.
If carbohydrates were truly essential, the human species would not have survived the long winters and famines of the past. Our ancestors thrived on animal foods rich in protein, fat, and micronutrients because that’s what the human body is built for.
How to Heal Through Nutrition
Healing begins when you remove the excess and return to essentials.
When you eat foods your body recognizes simple, nutrient-rich, unprocessed—your metabolism resets. Energy stabilizes. Inflammation drops. The brain clears.
Focus on:
Complete protein sources like eggs, meat, fish, and dairy.
Healthy fats such as butter, tallow, olive oil, and fatty fish.
Low-carb vegetables for fiber and minerals.
Plenty of water and electrolytes.
This kind of diet provides every amino acid and fatty acid your body needs to repair cells, rebuild tissue, balance hormones, and fuel the brain. Over time, it reverses insulin resistance and promotes metabolic health.
The Truth About Human Nutrition
From infancy to old age, your body runs on amino acids and fatty acids, not carbohydrates.
Amino acids build and heal.
Fatty acids protect and fuel.
Carbohydrates are optional.
When you return to this simple truth, you allow your body to function as it was designed. You give it the tools to grow, repair, and stay strong for life. Healing begins not with more supplements or complicated diets, but with understanding what your biology truly requires.
Disclaimer: The content shared here is for informational and educational purposes only and should never be taken as medical advice.
In writing this blog post, my goal is to distill research findings into a clear, approachable format that encourages critical thinking and empowers you to make informed decisions about your health.
