Fitness Together Georgia

Essential fatty acids are nutrients your body cannot produce alone. From a physiological standpoint, there are two fats that help create these nutrients.


These two fats create all other needed fats in the body. While there may only be two, the average diet neglects these good fats.


Many of you may have heard of such fatty acids. They are Omega-3 and Omega-6 acids. In the dietetic word they are also know as lenolenic acid (Omega-3) and lenoleic acid (Omega-6). It is important to know where these nutrients come from and why our bodies need them.

Where to get Your Omegas

According to most diets, getting enough Omega-6 is not a problem. You get Omega-6’s from canola oil, safflower oil, sunflower oil and soybean oil. In case you haven’t glanced at a food label lately, you get plenty of these fats from most processed foods and the foods you may make at home with vegetable oil.


Omega-3’s (lenolenic acid) are more elusive. Omega-3 is found in fish oil which means it comes from fish. The fish that have significant amounts of Omega-3 are cold-water fish. This includes salmon, mackerel and trout. Warm water fish like flounder, haddock and shellfish have insignificant amounts. If you want to avoid fish, then you can get it from flaxseed oil or linseed oil.

Primary Functions of Essential Fatty Acids

These fatty acids create prostaglandins, which are hormone-like substance. These help control a variety of body functions. Here are a few:

• Structural Component of Cell Membranes
• Regulation of Blood Pressure
• Nerve Transmission
• Allergic Response
• Heart Function
• Steroid Hormone Production

Do you need to take an Omega supplement?

Knowing the average American diet, I recommend taking a tablespoon of flaxseed oil once a day. I choose flaxseed because it is a plant form containing the elusive omega-3 fatty acid. This is especially beneficial to those with fish allergies. Flaxseed oil also contains omega-6. When you buy it, be sure that is bought refrigerated and packaged in a non-clear container. Storing it out of sunlight and being cold will keep it in its unsaturated state.

What Do You Think About Essential Fatty Acids?

What do you think? Are you getting enough essential fatty acids in your diet? How important do you think they are in a healthy diet? Leave us a comment below.


Kelly Huggins
Exercise Science, B.S.
Owner, Fitness Together