Tell me again how some fats can be good? But I thought we were supposed to avoid them to build a better body? So there are some fats that won’t make us sprout a curly tail and roll in the mud? What the hell exactly is an essential fat? Can I find them in a stick of butter? Should I just eat a stick of butter? Can I get six pack abs by chowing down on a tub of ice cream?
Ah, no on the Dreyer’s but yes, some fats may prove helpful to your overall health. I do understand the mass confusion about Essential Fatty Acids (EFAs). Let me reassure you that certain types of fats may be beneficial in your quest for a stronger, leaner, and meaner physique. So lets start our engines, slap on our thinking caps, and dive into the wonderful world of EFAs.

While referred to as Essential Fatty Acids as a category, not all Omegas are created equal in that regard. Omega 3 & 6 are considered essential because the human body cannot produce them, yet they are vital for overall health and wellness. Derived from Linolenic & Linoleic polyunsaturated fatty acids respectively, they can only be obtained through diet and/or specific supplementation. As a non-essential EFA, Omega 9 is the bastard child of the bunch as it is often grouped in with the essentials. What it means is that the body can pump out small amounts of Omega 9 under the right circumstances. In most cases, natural production may not be enough and this is why additional supplementation can prove beneficial.

The importance of EFAs has been well documented. Numerous studies have shown that they may positively impact heart function, boost immune response, improve circulation, help the body reduce inflammation, promote lower blood pressure, can aid in cancer prevention, may alleviate certain skin conditions, have been known to regulate healthy thyroid and adrenal activity, and support general function of the nervous and reproductive systems. Wow! Not too shabby. To say some of these benefits would be helpful to a hard training athlete would be the understatement of the decade. If you ask me, it is pretty damn impressive that certain long chain fats can do all that. Talk about bang for your buck. Want to know how you get EFAs and which foods are teeming with them? Read on as we break each Omega down like a clown.

Omega 3:
Mainly composed of Alpha Linolenic Acid, it is found in a variety of foods including flaxseed (oil and meal), avocado, walnuts, tuna, salmon, sardines, dark leafy greens (spinach and kale), hemp (seeds and oil), wheat germ, and canola oil. One of the easiest and most effective ways of getting enough Omega 3s on a daily basis is by adding 1 tablespoon of cold pressed flax oil to your pre (my preference) or post workout shake. Keep in mind that flaxseed oil adds a slightly nutty taste to whatever it is added to, is highly perishable and must be kept cold in your refrigerator. Under no circumstances should you leave it open at room temperature. If refrigeration is not practical, and you absolutely need a shelf stable option, look for a soft gel product that is produced using cold pressed flax oil. It works almost as well.

Omega 6:
This is usually a Linoleic Acid and can be found in some of the same sources as Omega 3s. Additional food sources include pine nuts, olives and olive oil, grape seed oil, chicken (yes, chicken), pistachios, borage oil, and raw sunflower and pumpkin seeds. A full serving of healthy Omega 6s can be achieved via a tablespoon or two a day of virgin or extra virgin olive oil. When olive oil does not fit into your meal plans, a handful of nuts or seeds make a fantastic alternative (and a great snack too). Remember when you add heat to a Linoleic Acid, it destroys it (as is the case with all EFAs). So if you cook with olive oil or roast your sunflower seeds/pine nuts, expect to be eating a significant larger amount to reach beneficial levels of Omega 6 intake.

Omega 9:
As mentioned earlier, if your diet/supplementation provides you with adequate Omega 3 and 6s, your body will produce a tiny little squirt of Omega 9. Unfortunately, it is usually not enough. Some great natural food sources to turn to are peanuts, pecans, macadamia nuts, almonds, and of course olives, olive oil and avocado. And yes, natural, fresh ground peanut butter is great too (but don’t eat a whole damn container in one sitting no matter how good it tastes).
But Todd, I am incredibly busy, my life is a three-ring circus, and I just can’t eat right. Isn’t there a super easy way to get all of the Omegas in one supplement? Sure, but it is always nice to have a balanced diet. If you really can’t eat right, shelf stable Omega 3-6-9 supplements are readily available and will do the job just fine.

So don’t drag your ass; add EFAs to your ever-improving diet now. Jump in feet first, pump your fist in the air, zip on down to the local grocery/nutrition store, and make the full spectrum of Omegas a welcome member of your happy supplement family. After all, the key to feeling great and getting stronger may just be a misunderstood little friend named fat.

Todd Hellings is the General Manager of the Bay Area’s favorite supplement stores: Active Nutrition. Got a question? todd@get-active.com

Active Nutrition
2275 Market Street
San Francisco, CA 94114
415.255.2844

Active Nutrition
6700 Santa Rita Rd Suite J
Pleasanton, CA 94588
925.924.1229

www.get-active.com

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