- Hey everybody.
Just wanted to make a quick tutorial.
Just jumping on to make it live
because live is good. (chuckling)
And then I don't have to edit it;
hopefully this will be a good video
and basically I wanted to go through
everything that you need to know
about omega three and omega six.
There's a lot of misunderstandings out there
about omega three and omega sixes
and this should be a very quick video.
Probably won't get too many people watching
although it looks like there's one person watching,
since I didn't announce it.
But wanted to go through omega three and omega sixes
so let's start with omega threes.
You probably know that omega threes
are often found in fish.
Fish oil is the classic omega three fatty acid.
What you really need to understand
is that the omega three fatty acid
is at the very long end of a chain of chemical reactions
that start from what are called essential fatty acids.
And an essential fatty acid,
basically there are two of them, really.
There's what's abbreviated LA and the other is ALA.
LA stands for linoleic acid
and ALA stands for alpha-linoleic acid.
Now what you need to know there,
it's not that that's so important to know
it's just that when you're talking about
omega threes and omega sixes
you need to understand that
they come from these two chemicals
these two compounds that I just discussed.
These are found in various plant-based sources.
Omega three, of course, if you have heard of that
you're getting that from flax seeds and chia seeds.
Hemp seeds happen to have it
and it's essential fatty acid
which basically means that
your body needs it to construct cell membranes
as well as a whole host of other other things.
Now in the common literature
or what you see out there on the Internet
people tend to think that omega threes are anti-inflammatory
and omega sixes are inflammatory.
And I want to dispel that notion
because you can get omega three
and omega sixes that can do both anti-inflammatory
as well as pro-inflammatory.
Your body needs to create inflammation
to help fight certain things in the body,
so all inflammation is not necessarily a bad thing.
What people talk about a lot
is the ratio between omega three and omega six.
Now omega three and omega six,
the omega three and omega six ratio is something
that probably is very important.
And the one way you can look at it is from history.
When you go back
and you look at traditional diets in the past
you often see that a ratio of omega three to omega six
being something like one-to-three or one-to-two.
So one part omega three to two part omega six.
So what you're seeing in modern American diets
is something like one-to-20 and one-to-40.
And when you have that ratio that's so skewed
and so way off track
then you are going to get problems
and you're gonna get problems like
having inflammation where you don't need it.
Now flax, as I said,
is a good source of the essential fatty acids
and seeds, nuts and seeds, are essentially other sources
of both of the essential fatty acids
that lead omega threes and omega sixes.
So where do you get these?
Well, as I said,
nuts and seeds are where you get the prime compounds.
So flax seed has a great deal of omega threes,
hemp seeds, which is something
that I use in my medical practice,
hemp seed oil is good because it has a three-to-one ratio
three part six to one part omega three
and so you're getting a ratio that's close
to probably what our ancestors ate
and you're getting both omega three
essential fatty acid, the originator
and you're also getting omega six
so that ALA and that LA that I discussed just a minute ago.
Now omega six, as I said, in the modern world
we're getting way too much of that
and where are we getting it?
We're actually getting it from vegetable oils
like cotton seed, sunflower, all the seed oils
are way way too much omega six.
And that's another reason why
it's important to restrict, as much as possible,
these seed oils because they mess up the ratio
and they create a ratio that is pro-inflammatory.
On top of that there's another problem.
The other problem is that
most of these omega six fatty acids like vegetable oil,
corn oil, etcetera,
you're getting the oils and they're almost always damaged
because when you remove the fat from its original packaging
in the nut or the seed
it becomes very very sensitive to oxygen.
And so you're gonna want to not ingest those, eat those,
because all that oxidation that's happening
means that the anti-oxidants
that you would normally have to go to counteract
the omega six oils,
so in addition to oils
being way too nutrient dense for most people,
most of the oils that we're getting
in a standard American diet are these omega six oils.
Secondly, they're mostly oxidized.
And third, they're skewing the ratios
of essential fatty acids that we know about from history.
So that's another reason why I say
if you're gonna have oils
make sure it's a very very high quality olive oil
or coconut oil,
or something that's traditionally been used in history
and don't use more than two or three tablespoons per day
because one tablespoon's 120 calories.
Now it's okay to have a handful of nuts
and I recommend
two tablespoons of flax, chia or hemp seeds per day.
So you're getting the raw materials, so to speak,
of all these other beneficial compounds
that are created.
It's sort of like a domino effect.
You get the nuts and seeds
they provide the chemical foundation.
Sorry, I need to look and see who was calling me, sorry.
They provide the chemical foundation
that's going to lead to the formation
of these other omega three chemicals
and omega six compounds.
It's sort of like this chain effect.
So this is another reason why
you need to pay attention to this balance.
Now you know that the balance is,
you know walnuts actually have a good amount of omega threes
obviously flax seeds have a good amount of omega threes.
And there are beneficial effects of getting fish oil
into your diet
but you can also get it from seaweed.
Seaweed sources can also provide omega threes,
but if you're getting flax
and you're getting a whole seed
not only getting these essential fatty acids
but you're also getting...
not only are you getting the...
So when you take flax seeds
you're getting the essential fatty acids
but you're also getting lignins and fiber
that are gonna create additional benefits
because they can feed the beneficial bacteria
in your skin.
So that's basically the run down.
You want to pay attention to
where these omega sixes are coming in your diet
because you want to get these ratios
to be more like what our ancestor's were like.
So the number one thing
that you need to pay attention to is
these seed oils
because they are in almost everything packaged out there.
If they've added oil it's almost always an omega six oil
and so you're already skewing things
even if they haven't added that much (coughing)
there's still the skewing that's gonna take place.
Omega threes, you know,
come from fish and walnuts and flax
and you can get those in your diet.
I recommend that you do
those two tablespoons per day of ground flax.
And so pay attention to the oils.
Also nuts can be over, you can overdo nuts
so you have to be careful that,
there a lot of people that overdo nut butters
and that also is gonna skew
this omega six to omega three fatty acid ratio.
You know, sometimes when you have almond butter even,
that's great.
I want everyone to have a handful of nuts per day
which would be equal to a tablespoon or so of a nut butter.
But you can always and very easily
overeat those types of things
also skewing the ratios.
So that's another thing that you should pay attention to.
So I see that there are a couple of people watching,
thank you so much for that.
I wanted to keep this under 10 minutes
and I've gotten a lot of questions about that
and realized I didn't do a video
so I figured I would hop on
and hope you appreciated, hope you enjoyed that.
And I'll try to schedule next time
but I figured I had a couple of minutes
and I would just jump on and do it.
I look forward to your comments and have a great evening.
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