Dear Dr. Blonz: I have been focusing on whole foods and reducing my consumption of processed fats in my diet, as well as that of my family. I do want to address the diets of my children, aged 9 and 14, and what they need in their diets.

— C.P., Chicago

Dear C.P.: It’s essential to appreciate how certain fats are vital to our good health; this applies to both adults and children. Essential fatty acids (EFAs) play a crucial role in combating major maladies, including heart disease, high blood pressure, rheumatoid arthritis, intestinal disorders, psoriasis and complications associated with diabetes. For you and your family, understand that habits formed in childhood set the stage for later years, and your example goes a long way.

Currently, we are aware of two types of primary EFAs: omega-3 and omega-6. The omega-3 EFAs are found in fish oils but can also be obtained from flaxseed (also known as linseed) and, to a lesser degree, in walnut and canola oils. The fish containing high levels of omega-3 include salmon, mackerel, tuna, sardines, anchovies and herring. For more, see b.link/ubluccbx.

The omega-6 EFAs are derived from vegetable seed oils, such as corn, soy and safflower. We have learned that the body uses EFAs to produce powerful, hormonelike compounds called prostaglandins (PGs). These PGs help determine how the body operates. I encourage you to resist the overload of toxic misinformation regarding seed oils on social media. For more on omega-6, see b.link/d5cd8md.

The typical American diet tends to be high in the omega-6 EFAs and too low in dietary omega-3s. This is an important point because while both EFAs are essential, they have dramatically different health effects.

For example, a heart attack is caused when a blood clot blocks the flow of blood through an artery. The omega-6 PGs tend to encourage blood clotting, while those made from omega-3s inhibit the process. Experiments have shown that including more omega-3-containing fish in the diet results in blood clots forming at a slower rate, and the incidence of heart attacks can be reduced.

Blood pressure is another topic of interest. It’s beginning to look as if the PGs coming from the omega-3s can help moderate high blood pressure. Both high blood pressure and blood clotting are involved in many long-term health complications seen with diabetes. Three recent reports highlight the potential benefits that insulin-dependent diabetics may experience by consuming more fish.

Having sufficient EFAs in the diet may also play a role in two disorders involving the immune system. In separate controlled studies, symptoms of rheumatoid arthritis and ulcerative colitis improved when volunteers were fed high levels of omega-3 EFAs; in this study, it was in capsule form.

Omega-3 fats also have potential as an anti-cancer agent. While PGs produced from omega-6 have some ability to increase tumor growth in experimental animals, those from omega-3, such as those found in fish oil, do not. What we continue to learn about omega-3s is that they have numerous benefits.

Don’t get the idea that one EFA is good and the other is bad. We need them both. The problem with essential fats is that the typical American diet is out of balance, and you can work on educating the family about its long-term significance.

Kensington resident Ed Blonz has a PhD in nutrition from UC Davis.