Essential fatty acids (EFAs) are a type of fat that is needed to support and regulate important body functions in the cardiovascular, reproductive, immune, and nervous systems. EFAs can only be obtained from food sources.

The two types of EFAs are:

• Omega-3 fatty acids. Good sources include walnuts and walnut oil, flaxseeds and flaxseed oil, hempseeds and hempseed oil, canola oil, soybean oil, and cold-water fish.
• Omega-6 fatty acids. Good sources include sesame seeds and sesame oil, safflower oil, soybean oil, corn oil, and sunflower oil.

You can greatly increase your omega 3s by eating fish 2 to 3 times a week.