Essential fatty acids.
They are called essential because your body needs them for cellular metabolic function and structure, but your body can’t make them itself. They’ve got to come from the food you eat. The two main types of essential fatty acids are omega 3 and omega 6.

Essential Fatty Acids

Oils to Avoid Completely
Hydrogenated and partially hydrogenated oils are used in cooking because they are processed to ensure a longer shelf life and to cope with higher temperatures like high smoke temperatures. These processed oils are also in nearly all processed packaged foods, even organic, because they’re cheap to produce and won’t spoil quickly.
Cold pressed vegetable oils are a great option as they haven’t been processed for long shelf lives. You have to look after them more, eg keep them out of direct sunlight, but it’s well worth the minimal effort required.

How much Omega 3 and 6
The ideal ratio of omega 3 to omega 6 is 1:2.

Seeds, whole grains, nuts, beans and dark green leafy vegetables that are high in omega 3. Whole ‘real’ food sources are considered better than supplements for omega 3 – and they cost less and taste better.

Good sources of good fat

Extra virgin olive oil has a medium level of omega 6 and some omega 3 is a good option.

Enjoy!