Your body requires fat for many important functions.  However, only 20-30 percent of our dietary intake should be composed of fats.  It is the type of fat that you choose that makes the most of your caloric intake.  Avoiding trans fats and keeping saturated fats to a minimum is beneficial on many levels.   Omega fatty acids 3 and 6 provide us with many benefits that the body cannot produce on it own therefore making them essential.

Omega fatty acids are important physiologically due to their chemical distinction.  They are essential in normal and healthy growth and are components of active molecules in the body such as hormones.  Studies of various cultures around the world have shown us that the omega fatty acids in the diet prevent cardiovascular diseases, reduce the incidence of different types of cancer, promote brain health, improve immune function, along with other clinical benefits.

For every gram of fat you eat, it is 9 calories.  This is the same for the omega fatty acids.  Making the most of this caloric powerhouse means that we need to know where to find the best types.  There are many types of Omega 3 fatty acids but the most widely known ones are:
ALA: alpha linolenic acid.  Found in plant based sources such as flaxseeds, canola oil, soybeans, soybean oil and walnuts.  Once consumed the body converts it to the other forms in limited amounts.
DHA: docosapentaenoic acid.   This fatty acid is derived from seafoods like salmon, tuna, and sardines, swordfish, pollock and cod.  It is the algae that the fish eat that lend their fatty acid value, not the fish themselves.
EPA: eicosopentaenoic acid.  The sources of EPA are much the same as DHA; in cold water oily fish including herring and mackerel.  

Other sources include enriched foods such as eggs, and supplements.  *Before taking a supplement see your health professional.

The omega 6 fatty acids (linoleic acid – its widely known type) are essential and are found in both plant and animal sources.  Corn, sunflower seeds, safflower, sesame, and soy oils, raw nuts and seeds, legumes, leafy greens, lean meats, organ meats and breast milk all have omega 6 fatty acid content.  Various other foods contain omega 6 like whole grains breads, avocados, eggs, cereal and acai berries.  

The acceptable intake (AI) of omega 3 is 1.6 grams per day for men, 1.1 grams per day for women.  For omega 6 the AI is 13 grams per day for men and 8 grams per day for women.  

Canadians are getting too much omega 6 to omega 3 fatty acids, a ratio that promotes optimal health.  Keeping that ratio closer to 4:1 is linked with benefits overall.  Fat can be a functional part of your diet plan if you know what the benefits are.  Try reading food labels to see what types of fat are in that product and how much.  Notice that more food packages promote their Omega Fatty Acid content.