1. It consists on Omega-3 and Omega-6 fatty acids and both must be taken in right ratio otherwise can lead to thickening of the blood possibly leading to blood clots, a worsening of some autoimmune diseases and an increase in some inflammatory diseases, and more, including cancer, cardiovascular diseases, depression.
2. Omega-3 and omega-6 in our diet in earlier days was between 1:1 to 1:4.
3. Omega-3 can be one of ALA, DHA and EPA. Our body can use only use docosahexaenoic(DHA) and eicosapentaenoic(EPA). alpha linoleic acid(ALA) gets converted to DHA and EPA. Conversion is not 100%. Conversion to EPA is 5-10% and conversion to DHA is 2-5% in men. Young girls can convert three times of that quantity but that is still very low. Omega-3 obtained from vegan diet is ALA.
4. Essential Fatty Acids (EFA) is essential for healthy functioning of our nervous system, blood pressure, retina etc.
5. Omega-3 gets converted to transfats through trans isomerization when heated. It is a slow process. So same vegetable oil should not be used for multiple times in frying. But it is better not to use vegetable oils at all.
6. So we should use ghee or coconut oil as cooking oil as these are high in saturated fat and take a table-spoon of fish oil a day.
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