1. What is it?
Omega-3s are polyunsaturated fatty acids, the leader of which is alpha-linolenic acid (ALA). It is said to be “essential” because the body does not know how to manufacture it. It turns into two other fatty acids in the body: eicosapentaenoic acid (EPA) and docosahexaneoic acid (DHA), but only in small amounts. We must therefore draw these three types of omega-3 in the diet to benefit from their benefits. ALA is found only in plants; EPA and DHA mainly in marine foods, including oily fish (salmon, mackerel, sardines, etc.).
2. What are their effects?
They are good for the heart. Omega-3s are thus associated with a lower risk ofinfarction myocardium andstroke. They are also necessary for the development and proper functioning of the retina. Studies show that EPA and DHA prevent AMD (Macular degeneration). Not to mention their effects on mood and the brain: omega-3s play a role in the prevention of depression, reduce the risk of dementia and the occurrence of Alzheimer’s disease. Likewise, they could help protect against breast, prostate and colon cancers.
3. Who needs it?
Everyone, because omega-3s are essential for all cells in the body. And at all ages of life ?! Especially among pregnant women, nursing mothers, children and the elderly, for whom supplementation may be necessary. Don’t hesitate to talk to your doctor.
4. At what dose?
Experts agree that the minimum intake of EPA and DHA should be at least 1 g per day. But higher doses may be necessary in some people, for example diabetics, to protect their hearts well. For ALA, it takes at least 2 g per day for an adult. However, there is no risk in consuming more!
5. How to refuel?
For cooking, we use vegetable oils, sources of ALA (alpha-linolenic acid), with particular emphasis on rapeseed oil : a tablespoon provides about 1 to 1.5 g. You can garnish your salads and raw or cooked vegetables with a drizzle of walnut oil (11 g of ALA per 100 g) or linseed oil (the latter must be kept in the refrigerator after opening and quickly consumed). Six or seven whole walnuts provide about 2 g of ALA, the minimum recommended amount per day. You can also sprinkle your salads or breakfast cereals with linseed ground (3 g ALA
per tablespoon), or add them to wheat flour when baking cakes. We also think of food (eggs, meat) from the linen sector bearing the Bleu-Blanc-Cœur logo.
Lamb’s lettuce, purslane or the spinach are also good sources of alpha-linolenic acid. To guarantee its intake of EPA and DHA, oily fish are listed (sardine, salmon, mackerel, herring, trout …), on the menu twice a week. For example, 200g of sardines in oil provide almost 3g of EPA and DHA.
Our selection of supplements
1 Special children
This fish oil, rich in DHA and EPA, is useful for children who do not like seafood. From 3 years old, chew 1 or 2 fruit-flavored capsules per day. OmegaKids, Nutrixeal, € 15 for 60 capsules.
2 The most complete
We find the three fatty acids essential to the body (ALA, EPA and DHA), useful for the whole family, and especially for pregnant or breastfeeding women and the elderly. Take 1 to 4 capsules per day, with meals.
Mix Alpha 3, Synergia, € 20 for 60 capsules.
3 For nervous balance
Omega-3s, and in particular EPA, help slow down the body’s production of the stress hormone cortisol. In case of small drops in morale, take 1 capsule morning and evening.
Omega 3, Nature Fleurance, € 20 for 60 capsules.
Our expert:
Dr Michel de Lorgeril, doctor and researcher at the CNRS, author of “Omega-3, instructions for use” (ed. Alpen) and of the “New Mediterranean diet” (ed. Living Earth)
Read also:
Omega-3s for the health of the intestinal flora
More omega-3s and less omega-6s to lose weight
The French lack omega 3