Omega is the last letter in the Greek alphabet. But omega-3 and omega-6 fatty acids are two of the first nutrients you should think about when you're looking to improve your health.

And new research shows they’re even more beneficial than we knew.

Omega-3s (ALA, EPA, DHA) are polyunsaturated fats that are part of the membranes around every cell in your body, and are packed into retina, brain, and sperm cells. They're important for fighting inflammation and helping your blood vessels, immune system, and hormones function properly.

Omega-6s (LA, ARA, GLA, CLA) are important for brain function, healthy skin and hair, strong bones, and regulation of metabolism and reproductive systems.

And it turns out that both fats help prevent cancer.

A study in the International Journal of Cancer found that people with higher levels of omega-3s had lower rates of colon, stomach, and lung cancer. Those with high omega-6 levels had reduced rates of 14 different cancers, including brain and bladder cancer, as well as malignant melanoma.

Americans ingest about 10 times more omega-6s than omega-3s, mostly from excess vegetable, corn, soybean, and safflower oils in processed foods — and that's out of balance.

You can increase your intake of ALA substantially by eating avocados, chia seeds, and ground flax. Boost DHA and ELA with salmon and other fish.

And if you take a supplement, make it a 1,100 mg combination of EPA and DHA.