Omega 3 fatty acids have a vital effect on the proper functioning of our brain. Their deficiency – very common in France – is the cause of several mental degenerations such as Alzheimer’s disease. Found most commonly in fatty fish and nuts, Omega 3 groups together three types of fatty acids, each as important as the other.
What is Omega 3?
Omega 3 is made up of three fatty acids: EPA, DHA and ALA. These must be provided by food because, as we will discover later, our body cannot synthesise them.
In France, we have a strong imbalance between Omega 6 and Omega 3 fatty acids, because we consume too much of the former (pro-inflammatory) and not enough of the latter (anti-inflammatory). A pro-inflammatory diet makes us far more likely to develop cardiovascular disease and to suffer from joint complications. We therefore, recommend increasing the daily intake of Omega 3.
What is it for?
Omega 3, consumed in the right proportions, is anti-inflammatory and protects us from cardiovascular diseases. Omega 3 also protects us, to a certain extent, from depression and other disorders such as dementia (Alzheimer’s disease) or behavioural disorders.
EPA regulates blood lipid levels, such as triglycerides. DHA, the principal Omega 3 fatty acid in our body, is mainly present in our brain. According to ANSES (National Health Security Agency), EPA and DHA are involved in protecting us against age-related macular degeneration.
What foods contain Omega 3?
If you are determined to increase your consumption of Omega 3 fatty acids, we can supply you with an easy-to-make, balanced diet that is beneficial to your cardiovascular health, especially if you are suffering from a disease like diabetes. If this is your case, we strongly advise you to embark on our Diabetes Program. We will help you avoid complications arising from this pathology by balancing your blood sugar levels. In addition, this program contains weekly menus made up by our team of dietitian-nutritionists. You will also learn how to make balanced menus adapted to diabetes.
So, to start rebalancing your diet, opt for fatty fish which contains a lot of Omega 3: a 100g portion of sardines contains 1g which is a correct daily intake. Oily fish also includes herring, salmon and tuna.
To supplement these daily contributions, you should use linseed oil to cook with and eat a small handful of uncooked nuts or chia seeds each day.
With all of this, we are confident you will hit your daily Omega 3 target, and to start to see an immediate difference.