Essential Fatty Acids 3 and 6 and 9 The Good Fat
Essential Fatty Acids 3 and 6 and 9 The Good Fat

Omega 3 and 6 and 9 oils are often referred to as Essential Fatty Acids 3 and 6 and 9 The Good Fat or EFA’s. These fats, like essential amino acids, cannot be synthesized. When I say synthesized, I mean your body cannot produce it itself; therefore, you must get these EFA’s (Essential Fatty Acids) from your diet.

Essential Fatty Acids 3 and 6 and 9 The Good Fat

Here is the technical part:


Omega 3

Alpha Liolenic Acid (ALA) (Omega 3) is what we use to convert into eicosapentaenoic acid (EPA) and then into docosahexaenoic acid (DHA). Your body uses this for proper organ function.


Foods and Oils Containing Omega 3:

  • Flaxseed oil – This is probably the best way to get your Omega 3’s. Flaxseed has the highest concentration of ALA of any food known.
  • Cold pressed canola oil – The cold pressed part is essential.
  • Hempseed Oil
  • Hempseed
  • Pumpkin Seed
  • Some dark leafy vegetables, like Spinach, mustard greens, collard, kale etc.
  • Salmon
  • Sardines
  • Albacore Tuna


1 Tablespoon of Flaxseed oil will take care of you in the Omega 3 intake department for the entire day.

Omega 6

Liolenic Acid (Omega 6) is what we use to convert into gamma linolenic acid (GLA) and then, with the converted Omega 3 EPA, into eicosanoids. Eiscosanoids is a hormone that when eaten attaches itself your cells to help aid in cell repair. A healthy cell means a healthy body.

Foods Containing Omega 6:

  • Almonds – My personal favorite
  • Pistachios – Another favorite of mine
  • Cashews
  • Macadamia nuts – I was born in Hawaii and that’s one of the things were famous for. (ok, so you probably know them better covered in chocolate)
  • Peanuts – I like peanuts in Thai Food
  • Soybeans

Oils Containing Omega 6:

  • Olive oil (Get real pressed olive oil, not the fake clear stuff, when was the last time you saw a clear olive?)
  • Corn oil
  • Sunflower oil
  • Cottonseed oils

These general grocery store oils are refined oils and are generally nutrient deficient.

I recommend you buy your Omega 6 oils at a health food store. The bottle will be labeled with what oil is present and usually it will say it is cold pressed AND unrefined. Cold pressing is how the oil is pressed without destroying the essential minerals present.

Omega 9

Omegas 9’s (Oleic Acid) are not essential because your body can produce small amounts of the Fatty Acids as long as the other 2 Fatty acids are present. A diet with Omega 9’s present lowers your risk for heart attacks and arteriosclerosis.

If the other 2 are not present then you get the triple whammy of not having all three, hence the “essential” part.

Oils Containing Omega 9:

These oils are usually found in the same oils as Omega 6’s and, as with 6’s; make sure these are cold pressed. Heat destroys EFA!

  • Corn oil
  • Sunflower oil
  • Soybeans
  • Cottonseed
  • Olive oil

Essential Fatty Acids 3 and 6 and 9 The Good Fat

Here is what it means to you:

Often we hear how bad fat is for you. However, like debt, there is good debt and there is bad debt. With fat there is also good fat – the fat that keeps you alive and healthy. Then there is bad fat – the fats that kills you. The three fats mentioned here are the good fats!

Here we talk about Essential Fats (EF’s):

They are essential because your body cannot produce them itself.

If you don’t get them in your diet it will kill you – How is that for essential :-/

If you want a strong, healthy body you need them. – Hence essential

It only comes from fat – Surprise, Surprise you have to eat fat to stay healthy!


Question: Now that you know that you need them – how do you get them?

Answer: Eating high EFA foods or oils – I have given you quite a few examples above.

“Well no *%@$ Charles thanks for the news bulletin”!

Here is what I use: I take Oil I bought from the health food store called Udo’s Choice. More specifically, I use Udo’s Oil DHA 3*6*9 Blend. This particular bottle has the Plant Based Omega-3 and does not use fish. I don’t have anything against fish but this one was on “sale” so I got it. I personally got this bottle at Whole Foods here in Sacramento (Whole Foods aka Whole Paycheck “sale” price is still….well go to Whole Foods and find out yourself, but man they got some good stuff in there.).

The best ratio for living is a 4:1 ratio of Omega 6 to Omega 3 Fatty Acids, in other words a 4 portion of Omega 6 to every 1 portion of Omega 3.



I mainly use this stuff with my Protein Shakes before and/or after I workout. I don’t care for all the technical stuff in how or why it works; I have read enough of the technical and scientific studies that say that they are good. So that is good enough for me. My main concern is am I getting enough to keep me in shape. I suspect you feel the same J


Here is a list of the foods and oils I recommend if you’re not into the supplement thing or just would rather eat normal food.


Canola Oil

Olive Oil

Sunflower Oil

Wheat germ oil

(Remember, only cold pressed vegetable or plant oil)



Brazil Nuts

Sesame Seeds




Mustard Greens

Collard Greens





Albacore Tuna

Now you know about and the importance of Essential Fatty Acids 3 and 6 and 9 The Good Fat.

Charles Lloyd
Charles Lloyd

Self processed fitness missionary and author of most of the ridiculous fitness articles written on Charles Lloyd I am not really a writer, but a workout fiend who happens to have a blog. The single mission of this website is very simple: Get You In Shape. I have been blessed with the gift of good health and want to share it with you. Join Me.

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