You’ve probably been told that dietary fats are the “bad guys” when it comes to nutrition. Not all fats are bad, however. Certain fats are vital to health. The fats I am referring to are (aptly) called essential fatty acids. EFAs are made up of acidic compounds called oleic acid, linoleic acid, linolenic acid, and arachidonic acid, all of which are contained (primarily) in vegetable oils. Omega- 3 fatty acids are another type of EFA and they are found mainly in fish. All EFAs are vitamin-like substances that have a protective effect on the body. The reason these fats are called “essential” is because your body cannot manufacture them; you must obtain them from the foods you eat. EFAs are the “good guys” in our nutrition story.

Last month we discussed vitamins and minerals and took a long look at vitamin C and thiamin, two vitamins both very important for athletes. This month I want to talk about calcium. Calcium is essential for strong bones and teeth and also plays a central role in the activation of muscular contractions. Many people don’t get enough calcium, especially women. Women are at risk for a very common disease, osteoporosis: a condition in which the bones slowly lose calcium and weaken as a result. A simple fall can result in a fractured hip and something as minor as stepping off a curb can crush vertebrae. Human bone lacking in calcium becomes brittle. Osteoporosis is most common in post-menopausal women.