Omega-3s are polyunsaturated fatty acids in the same way as omega-6s. Omega-3s include alpha-linoleic acid (TO THE), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega 3s are essential for the development and functioning of the body. They enter into the composition of the membrane of all our cells.
Essential to the functioning of the brain, they would allow reduce stress by slowing down the production of the stress hormone (cortisol), prevent depression and even reduce aggressiveness. According to one recent Inserm studyomega 3 deficiencies can even lead to depressive behavior.
Beyond these effects on mood, these lipids have multiple effects on our health and our brain, and this from childhood. Studies have also shown an effect on the prevention of cardiovascular diseases and Alzheimer’s disease.
What are our daily omega 3 needs?
Our body does not manufacture them, it is our food that must provide them to usr. For this reason they are said to be essential and are similar to vitamins. On average, we need 2g per day of omega 3 with an omega 3/omega 6 ratio of 1 out of 5 so that the omega 3s play their role well, i.e. 10g of omega 6 for 2g of omega 3.
Where are omega found in food?
But our current diet contains too much omega 6 and not enough omega 3. We must therefore increase our consumption of omega 3 fatty acids. Where to find omega-3? Alpha-linoleic acid (ALA) is present only in plants (flaxseed, chia, hemp, walnuts, rapeseed, flaxseed, walnut, soybean oils and in certain green vegetables such as lamb’s lettuce or spinach). The alpha-linoleic acid contained in the seeds and oils consumed allows our body to synthesize eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These two omega 3 fatty acids are also present in oily fish such as mackerel, salmon, herring, trout, tuna, halibut… and in molluscs and crustaceans such as periwinkle, crab, crab, shrimp, oyster, mussel…
