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Importance of Omega-6 fatty acids: Omega-6 fatty acids are polyunsaturated fatty acids (PUFA) as the fatty acids contain more than one cis double bonds.These are also called essential fatty acids as human body cannot itself produce so these are obtained from the diet. The parent fatty acid of Omega-6 is Linoleic acid. Types: 1.      Linoleic acid 2. Arachidonic acid Optimum use of Omega-6 and Omega-3 fatty acids: Ratio of Omega-6 is to Omega-3 to be between 1:1, and 1:4, but studies suggest that those who follow western diet may consume a ratio of 15:1 and almost 17:1 . Sources : Omega-6 rich foods Linoleic acid sources: Vegetable Oils 🛢,  sunflower 🌻 Oil, Soyabean Oil, almonds, foods cooked in vegetable oils. Arachidonic acid sources: Meat 🍖,  poultry, eggs 🥚   Requirements: 17-20 grams/day for adult male. 12-13 gram/day for adult female . Benefits: Omega-6 is an important structural component of cell membranes. Replacing saturated fat with Omega-6 low...

Importance of Omega-3: Omega-3 is a polyunsaturated fatty acid that body cannot make by its own. So these are referred to as "essential fats". As body cannot produce it we have to get it from the food that we intake. Polyunsaturated meaning presence of  many double bonds in the molecule of Omega-3 fatty acid.  Sources: Omega-3 rich foods   Flax seeds, Chia seeds, Wal nuts, soyabean oil, mustard oil, crab, oily fish etc. Types: 1. Eicosapentanoic acid (EPA): It Contains twenty carbon fatty acid, a chemical called eicosanoids is produced by it that helps in reducing inflammation. It is also used  in reduction of symptoms of depression. 2. Docosahexanoic acid (DHA): It Contains twenty two carbon fatty acid and is responsible for 8% of brain weight. It is mainly responsible for brain 🧠 development and function. 3. Alpha-Linolenic Acid (ALA): It is a eighteen carbon fatty acid and helps in better functioning of heart, immune system and nervous system. Omega-3 rich foods ...