Omega-3s are essential fatty acids, which means our bodies cannot produce them and must be supplied through food. These valuable nutrients are crucial for the proper functioning of several vital systems, including the heart, brain and joints.
A common deficiency
In industrialized countries, omega-3 intake is often insufficient. In the past, herbivores and poultry were fed foods naturally rich in omega-3, such as grass. However, with the introduction of inexpensive grains into their diet, the omega-3 levels in their meat decreased significantly. This dietary change has led to a general deficit in human diets, with nearly 90% of French people not consuming enough omega-3 (according to ANSES). This deficiency contributes to an increased risk of cardiovascular disease (1), cognitive impairment (2), and even osteoporosis (2).
Imbalance between omega-6 and omega-3: a major risk factor
In our modern diet, the ratio of omega-6/omega-3 is often unbalanced, with an excess of omega-6, which can be up to 30 times higher than omega-3 (4). However, for optimal health, this ratio should not exceed 4 to 1 (5). This imbalance disrupts metabolism and promotes inflammation (6), a process that can lead to degenerative diseases, metabolic disorders, and premature aging. To correct this problem, it is essential to increase omega-3 intake while limiting excessive consumption of omega-6 from processed foods.
What omega-3 are we talking about?
Omega-3s are divided into two main families: plant-based omega-3s (ALA) and omega-3s of marine origin (DHA and EPA). However, their effectiveness differs significantly. Plant omega-3s, such as alpha-linolenic acid (ALA), are poorly converted into DHA and EPA, with a transformation rate not exceeding 5 % (7) . On the other hand, marine omega-3s, already in the form of DHA and EPA, are directly bioavailable and much more effective for our body. Therefore, to maximize the benefits, it is recommended to favor marine omega-3which are more active forms and easier to assimilate.
Where are they found?
THE plant omega-3 are mainly found in oils such as flaxseed oil, canola oil, as well as chia seeds and nuts. THE marine omega-3for their part, are present in fatty fish such as salmon, tuna, mackerel, and swordfish. However, these fish, particularly larger ones, can accumulate pollutants such as mercury and PCBs (polychlorinated biphenyls).
To minimize this exposure to heavy metals, it is preferable to consume small fatty fish such as mackerel, sardines, anchovies or herring, which, thanks to their shorter lifespan, accumulate fewer toxins. Furthermore, the omega-3 from sea algae constitute an ideal alternative, especially for people following a vegan diet or for those concerned about their ecological footprint. Omega-3 from algae allows you to benefit from the same effects as those from fish, without the disadvantages linked to pollution.
Omega-3: a true ally for our health
THE omega-3 play a key role in several biological functions. THE DHAparticularly important for the formation and proper functioning of the brain, participates in the structuring of neurons and improves the fluidity of neuronal membranes. Adequate DHA intake throughout life is essential to preserve brain health and prevent age-related cognitive impairment (8).
Omega-3s also have a major impact on mental health. They play a crucial role in preventing depression and mood disorders. Several studies have demonstrated that EPA, in particular, regulates the production of neurotransmitters like serotonin (9) and reduces neuronal inflammation (10), two factors implicated in depressive disorders. Even low supplementation of DHA and EPA shows protective effects on overall health, especially as we age. These fatty acids act as cell protectorsreducing oxidative stress and chronic inflammation, two major factors in aging and the development of many degenerative diseases.
How to consume enough omega-3?
Recommended daily intakes of omega-3 vary depending on age, gender and health status. They correspond to approximately 2 to 4 servings of fatty fish per week. However, these fatty acids are sensitive to heat, air and light. It is therefore advisable not to cook foods rich in omega-3 at high temperatures to preserve their benefits, as well as to consume them during a meal rich in fat, in order to optimize their absorption. For those who do not wish to consume fatty fish, seaweed supplements (quality) are a great option.
What to remember…
Omega-3s are essential nutrients for good health, both for the heart, brain and joints. By adjusting our diet and increasing our consumption of omega-3 while limiting excess omega-6, we can not only prevent many chronic pathologies, but also preserve our long-term mental and physical well-being. To maximize benefits, it is preferable to choose quality sources, small fatty fish and algae oils, while favoring uncooked consumption to preserve their properties.
Sources :
-(2)OCL Journal
-(4)Riverview
-(5)PMC
-(8)PMC
Source: www.topsante.com
