Not all fats are equal. Those called essential fatty acids (EFAs) are required for our health and well-being. Our bodies cannot produce them, so we must get them in our diet. They are essential in all functions and body systems. The two kids of EFAs are based on linolenic and linoleic acids, better known as Omega-3 and Omega-6, respectively. Essential fatty acids are vital to the maintenance of cell membranes, which is our first defense against bacterial infections. They are essential for an effectively functioning immune system. They also have the major role of forming hormone-like substances which control all body functions. They help us to digest fats, thereby regulating the correct balance of saturated fats and blood cholesterol in cells. Essential fatty acids are key building blocks required for normal growth and energy.

Some certified organic oils are: flax, sunflower, hemp, sesame, pumpkin, borage, and poppy. Olive oil is regarded as a healthy dietary oil because of its high content of monounsaturated fat (mainly oleic acid) and polyphenols.