Correcting Your Ratio of Essential Fatty Acids (EFA) on the Ketogenic Diet - Dr.Berg

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hi guys I’m back in this video we’re going to talk about essential fatty acids there’s just a lot of confusion I’m going to try to make it as simple as possible to sort out kind of the big idea of why you need to be consuming these and what might happen if you’re deficient well first of all let’s back up okay what is an essential fatty acid well essential meaning that the body cannot make it okay cannot make the this type of fat yet you need it it’s essential because without it you will die this must be gotten from the diet and also this category of fats is not just used for energy it’s used to replace body parts your brain is mostly fat your nervous system is mostly fat so we need these fats to make up our body all right so that’s essential fatty acids back in nineteen twenty three or four essential fatty acids were called vitamin F okay but they realized that it’s not necessarily a vitamin per se it’s more of a fatty acid so they changed the name so there’s two main categories of essential fatty acids you have a LA and LA and this is where it gets kind of tricky because the names for these are very similar this one is called alpha Leno lennick okay with an n this one is just linoleic so we both have Leno this one is lennick and this is lahic but they’re very similar so it’s kind of confusing this one is omega-6 okay and this one is omega-3 so alpha linolenic is omega-3 and by the way Omega basically is used to categorize the kind of the form of the fat as far as the different bonds and how it’s chemically made up but it’s they use the last letter of the Greek alphabet which is omega alright so now that you have that what type of foods do you have to eat to get this right here well this mainly comes from leafy greens flax Chia hemp seed plants and nuts especially walnuts so we have also this thing called EPA and DHA these are two additional omega-3 fatty acids these two come from salmon especially concentrated in the salmon oil and Cobb liver oil sardines caviar which is fish eggs and by the way caviar is really good to give females who are preparing their body for pregnancy to increase fertility it’s also good for men to increase their fertility in sperm count and testosterone levels it just has a lot of nutrients phytonutrients and healthy fats okay so we have that and then seafood fatty fish grass-fed animal products include grass-fed dairy and by the way when you consume grass-fed beef it has a four to one ratio 4 times the omega-3 to omega-6 as compared to grain fed beef has two-to-one so grass-fed gives you double the amount of that so if you notice that these are all kind of animal products now there are exceptions you can get DHA from algae okay but typically you’re going to get your DHA and EPA from these animal and fish products right here now I just want to pause for a second on these two fats right here if you deprive an infant DHA the IQ will go down the size of the brain is limited the child will have stunted growth the vision will be poor so we know that DHA and even EPA is essential in brain function and formation the retina sex hormones endocrine function and many other functions okay so let me just kind of touch on this for a second if you are a vegan okay and you do not consume these right here and you’re not even consuming algae this has the potential to convert to EPA and DHA but at a very limited rate from ala to EPA is only like a five percent conversion going from EPA to DHA it’s zero to 4% so this is one challenge that a vegan will have in the conversion to these two fats so it’s just one thing to be aware of if you start seeing symptoms of deficiency of these fats right here now I’m going to come back to this for a second but I’m gonna switch right over to here to LA which is the omega-6 this is mainly the corn oils the soy oil the canola now I don’t want to get into the GMO subject right now but just realize that when you consume these oils you’re also consuming glyphosate and herbicide which is a whole other topic but the point that I want to make is that these are like green oils or they call it vegetable oils but they’re really grain oils and this can convert into another fad called GLA you can also get GLA from borage oil evening primrose oil black currant seed oil and this is good for inflammation skin health allergies and many other things okay then this can also convert to a rock Adamic acid there’s another fatty acid which is a kind of a building block of something called prostaglandins let me explain what that is that is about a chemical that is involved in inflammation so it actually helps heal the body in areas of injury and infection so if someone is taking an aspirin for example because they have inflammation or they have pain or whatever they’re blocking this body chemical right here so that’s how that works so some people say well you need to avoid or academic acid well you just need to realize that if you avoid this you’re blocking also the healing of these of whatever’s going on in the body as well so we have to kind of understand why the body is inflamed now the real big thing that you need to understand about these fats is that an average American consumes 20 times more omega-6 fatty acids than omega-3 now the other thing you to know is that when you are heavy on these fats right here omega-6 this hat competes with ala in other words if they’re both present in the diet roughly about the same time this will take priority so this will block the absorption of this and because you go to a grocery store and everything is like omega-6 fatty acid everything’s corn oil soy oil canola and salad dressing and mayonnaise and all sorts of things and how average American is very deficient in this fatty acid right here omega-3 so what kind of symptoms are you gonna get if you’re deficient well number one your IQs going down you’re not going to be able to learn you’re gonna have problems with the brain retina vision you’re probably we were glasses you’re gonna set yourself up for heart problems blood pressure problems inflammatory conditions of the heart your overall mood will go down a depression anxiety decrease sperm count a lot of skin issues dry scaly skin is a real common symptom so over the last I would say forty years there’s been a huge spike in the consumption of sugar but there’s also been a huge consumption of the the omega-6 fatty acids right here because certain organizations have been telling you to substitute the saturated fats which by the way 98 percent of all the fats that make up the body are saturated fats FYI as a side note so what has happened is we lowered the saturated fats and we replaced them with the vegetable oils spiking the omega-6 and then decreasing the omega-3 if you’re on the ketogenic diet and you’re consuming a lot of nuts and nut butters and seed butters as your snack and flax or Chia or hemp whatever and you’re not consuming these fish oils or fatty fish or grass-fed meats in certain amounts you too can be deficient in these right here because the conversions are very very small so if you’re noticing that your skin is Raschi it’s kind of like kind of red Raschi and it’s flaking it’s peeling it could be a key to rash coming from these deficiencies of omega-3 fatty acids so start to add more fish oils and fish into your diet and don’t just you know fill up on peanut butter all the time okay so I hope I didn’t confuse you too much but there you have it essential fatty acids thanks for watching so if you want more knowledge on how to create a healthy body subscribe now and get daily notifications daily notifications that sounds weird well I’ll just remind you on a daily basis how about that