Benefits of omega 3
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| Benefits of omega 3 |
Often cited, animal-derived Omega-3s found in oily fish and fish oils in capsules are recognized for their nutritional value.
However, few are familiar with Omega-3 from plant sources. Yet, they have as much, if not more, benefits on many organs of the human body as Omega-3 from animal sources. They allow us to prevent malfunctions and thus ensure optimal health. Discover Parinat's advice for adopting a vegetarian diet rich in Omega-3.
what is omega 3
Omega-3s are a family of fatty acids necessary for the proper functioning of the human body. In this family, the acid with the shortest carbon chain contains 18 carbon atoms and is called alpha-linolenic acid. Our body cannot synthesize it, it must be provided by food. From it, however, the body can synthesize other fatty acids of the same family, with a longer chain.
Benefits of omega 3
Fats are necessary for the body, they are necessary for the formation of the walls of all our cells. It is also used to make many chemical mediators (such as hormones), as well as to store or produce energy.
The three types of fatty acids all have a positive effect in the fight against cardiovascular diseases, in particular, because they help lower blood pressure and cholesterol levels. As ANSES points out, the three types of omega are essential for the functioning of the nervous system, the cardiovascular system, and the retina.
- Omega 3 good for you becouse play an important role in brain growth and development, regulation of blood pressure, kidney function, coagulation, and immunological and inflammatory responses."
- Omega-6s help fight excess cholesterol and are pro-inflammatory. This is why we must measure the proportion between the two types of omega.
- Omega – 9s are known for their beneficial action against hypertension and for their action on bad cholesterol (LDL), as well as good cholesterol (HDL).
Among these fats, fatty acids are classified into three different families:
- Saturated fatty acids are found in coconut oil, palm oil (and animal products).
- Monounsaturated fatty acids (omega 9) are found in olives, walnuts, hazelnuts, almonds, avocados, and olive oil.
- Polyunsaturated fatty acids, known as "essential" fatty acids because they must necessarily be provided by food, the human body cannot manufacture them on its own. They include omega 3 and 6.
omega 3 good for the functioning of the brain, retina, blood flow, and stopping inflammation.
Omega-6s are important for children's growth, blood clotting, and skin tightness.
sources omega 3
On the oil side, the best sources of omega 3 vegan are linseed, walnut, or camelina oil.
Be careful, to enjoy the benefits of these oils rich in omega 3, they should not be heated, because they degrade quickly and lose their properties. It is also advisable to keep opened bottles in a cool and dark place to prevent them from going rancid, especially with linseed oil.
Other sources omega 3 vegan are walnuts, flax seeds (eaten freshly ground). It is also found in chia and hemp seeds.
Legumes and green leafy vegetables also contain it, in lower proportions. Their regular consumption, as part of a varied and balanced diet, nevertheless contributes to the daily intake of omega 3 fatty acids.
Choosing vegetable sources omega 3 also means preserving marine and aquatic ecosystems, while avoiding the absorption of heavy metals and pesticide residues.
To avoid absorbing too much omega-6, a good solution is to choose olive oil which contains mostly omega-9.
It is easy to meet our daily omega 3 vegan needs, for example by taking 1 teaspoon of flaxseed oil.
why omega 3 good for you ?
Our body cannot manufacture linoleic acid (one of the omega-6) or α-linolenic acid (one of the omega3): we must therefore consume them, and it is for this reason that these two fatty acids are said to be “essential”.
In Western countries, the consumption of omega-3 is far too low compared to that of omega-6. We consume on average 10 to 20 times more omega-6, whereas this ratio should be between 2 and 5 only!
This is why rapeseed and walnut oils are preferred: a low percentage has a protective effect against cardiovascular disease, some types of cancer, macular degeneration, some inflammatory diseases, and cognitive decline.
I think now you know why omega 3 good for you
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