Fatty acids play a critical role in the keto diet, providing the primary source of energy and supporting the health of cells, the brain, and the heart. Essential fatty acids include omega-3 and omega-6, which must be obtained from food because the body cannot synthesize them. The balance of these fatty acids helps improve cognitive function, reduce inflammation, and maintain overall well-being on the keto diet.
Fatty Acids
Alpha-linolenic acid (Omega-3). Maintaining heart and brain health, reducing inflammation. A deficiency increases the risk of cardiovascular diseases, inflammatory processes, and cognitive function deterioration.
Arachidonic acid (AA, Omega-6). Muscle growth, immune functions, maintenance of brain health. Involved in inflammatory and immune responses. Deficiency leads to immune system disorders, impaired muscle growth, cognitive function issues.
DHA (Omega-3). Development and functioning of the brain, vision, and nervous system. Insufficient levels lead to cognitive impairments, memory problems, vision deterioration, and an increased risk of neurodegenerative diseases.
EPA (Omega-3). Anti-inflammatory properties, heart and vascular health. Insufficient levels lead to inflammatory processes, cardiovascular diseases, depression.
Erucic acid (Omega-9). In large doses, it can be toxic to the heart.
Gamma-linolenic acid (GLA, Omega-6). Anti-inflammatory properties, regulation of hormonal balance, and skin health. In case of deficiency, inflammation, skin problems (eczema, dermatitis), hormonal disorders.
Linoleic acid (Omega-6). Skin health regulates inflammatory processes, participates in the synthesis of cell membranes and hormones. A deficiency leads to dry skin, inflammatory diseases, and delayed wound healing.
Myristic acid (Saturated). May participate in regulating cholesterol levels. In excess, it may increase LDL cholesterol levels, which is associated with the risk of cardiovascular diseases.
Oleic acid (Omega-9). Lowers the level of "bad" cholesterol. Heart and vascular health. Insufficient amounts increase the risk of cardiovascular diseases and lipid metabolism disorders.
Palmitic acid (Saturated). Supports the integrity of cell membranes, energy production. In excess, there is a risk of developing cardiovascular diseases.
Stearic acid (Saturated). Neutral effect on cholesterol levels, may support heart health. Unlike other saturated fats, does not raise levels of "bad" cholesterol (LDL).