What is Omega 3?
Omega 3s are considered “good fats”, which protect against cardiovascular disease. They are essential to the human body, which cannot produce them itself,
They are polyunsaturated fatty acids that can be found in certain foods such as various oily fish, chia seeds, flax, walnuts and rapeseed oil.
Some diets provide significant amounts of these omega-3 rich foods such as the Mediterranean diet, the Paleolithic diet and the Okinawa diet.
There are 3 main types of omega-3 :
- Alpha linolenic acid, which is found in plants
- Eicosapentaenoic fatty acid
- Docosahexaenoic fatty acid, found in sea products.
What are the benefits of omega-3?
It is necessary to consume omega 3 at all ages, for children, for the elderly, as well as during pregnancy. Scientific studies have proven the importance of these polyunsaturated fatty acids for the body.
The benefits of each type of omega 3 :
- Eicosapentaenoic fatty acid will promote cognitive function, as well as maintaining visual acuity.
- Linolenic fatty acid and docosahexaenoic fatty acid (DHA) will play an important role in the proper balance of cardiovascular activity. This is even mentioned by the AFSSA (French Agency for Food Safety) in a report on the nutritional value of omega 3.
The benefits of omega 3 are multiple, they have a positive impact on :
- the risk of heart disease, the fatty acids protect the heart from blood clots and reduce the risk of high blood pressure
- brain health, as these fatty acids are present in brain cells and play an important role in communication between them
- depression and anxiety, according to one study, EPA reduces the production of cortisol, the stress hormone
- the condition of bones and joints, especially arthritis with age, thanks to their natural anti-inflammatory properties
- sleep, as DHA promotes the release of the sleep hormone melatonin
- age-related mental ability (Alzheimer’s disease) affecting memory. A study was carried out on patients with cognitive decline, and found that DHA supplementation played a role in memory and learning.
What are the effects on endometriosis ?
Omega 3s have an anti-inflammatory effect that can help reduce chronic inflammation naturally.
This is why we recommend increasing your intake of omega-3 in your diet with the foods listed above, but also in the form of food supplements.
However, you should try to be careful with your consumption of omega 6 because, unlike omega 3, they have an inflammatory action. And the problem at the moment is that we consume more omega 6 than omega 3
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Are omega 3s dangerous for health?
Omega 3s are essential to the proper functioning of the body and do not represent any danger. However, their effectiveness depends on controlled consumption, i.e. it is important to respect the recommended daily dosage.
How much omega-3 per day ?
The need for omega-3s starts very early, in the foetus, as they play a very important role in the development of the brain. This is because this long-chain fatty acid is incorporated into the membranes of the nervous system. It is therefore important for the constitution and maturation of your baby’s brain.
The recommended daily intake of omega-3 is about 2 g/day for Alpha linolenic acid, and 250 mg/day for eicosapentaenoic fatty acidand docosahexaenoic fatty acid. In order not to have an excess of omega 3, it is advisable not to exceed 3g per day.
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Are there any risks in case of excessive consumption ?
It is important not to over-consume omega-3s because this could cause problems with blood clotting, increased cholesterol levels, a risk of weakening the immune system, etc.
Many researchers have conducted scientific studies on the subject. Don’t panic, you would have to ingest very large quantities (difficult to achieve) before it could cause a possible risk.
If in doubt, it is advisable to ask your health professional for advice.
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In summary, what should you eat to increase your intake of omega 3 ?
You can find omega-3s in the following foods :
- Fish such as salmon, sardines, mackerel, sea bream, anchovies, trout
- Nuts, walnuts have the highest omega-3 content
- Seafood such as mussels and oysters
- Oils (rapeseed, linseed)
- eggs
- avocado
- Vegetables such as spinach, broccoli and cauliflower
- Food supplements (cod liver oil, fish oil or vegetable oil) if you do not consume enough omega 3