All you need to know about Omega-3s
Omega-3 fatty acids belong to the family of lipids (fats).
Lipids are involved in the manufacture and proper functioning of the nervous system . This family is divided into 3 groups: saturated, monounsaturated and polyunsaturated fatty acids.
Omega-3s are polyunsaturated fatty acids that are found in high amounts in fatty fish such as salmon, sardines, mackerel, hemp, chia seeds, flax, soybeans, walnuts and rapeseed.
These are essential fatty acids because the body absolutely needs them and cannot synthesize them on its own . They must therefore be provided by food.
True or false?
- Olive oil is the richest in omega-3.
False : Nut and rapeseed oils contain more. Indeed, a tablespoon of rapeseed oil provides about 1.3 g of ALA (alpha-linolenic acid), the most important of the omega-3 fatty acids which protects the body from diabetes and overweight.
- Cod liver oil is rich in omega-3s
False: It's a misconception, this oil is especially rich in vitamin A.
- The increase in omega-3 intake makes you fat
False: If you want to increase your omega-3 intake to achieve the correct daily intake, you will not gain weight. Of course, if the bad fats are replaced with the good fats, there can be weight loss. Omega-3s improve sugar metabolism and prevent the onset of diabetes. But all the benefits of this fatty acid do not replace the rationing of calorie intake as well as the practice of regular physical activity.
- Do not mix oils
False: To promote a good intake of omega-3, it is best to combine cold-pressed oils and mix olive oil with rapeseed oil.
- It is possible to supplement omega-3
True: If your lifestyle does not allow you to have a good intake of omega-3, or due to a lack of time, you can with supplementation via capsules . These contain fish oils.
- A diet containing omega-3 must also contain omega-6
True: The intake of omega-3 and 6 must be balanced in our diet. For example, omega-6s are available in meat or in sunflower oil. So, if you often consume fatty fish rich in omega-3, you will need to add a little of this oil and vice versa. Ideally, you should consume 5 times more omega-6 than omega-3.
- It does not matter whether a food contains saturated fat, as long as it is rich in omega-3 and 6.
False: When buying a product, don't be fooled by the labeling. Just know that if a food boasts of its richness in omega-3 and 6, you must also check that it does not provide too much fat (see: saturated fat) which we know must limit its consumption.
Here are some benefits of Omega-3
1. Weight loss
Several scientific studies have shown that Omega-3 improves fat utilization. So during our day, we will be using energy and the Omega-3s will optimize the use of these fats.
2. For beautiful skin
Omega-3s improve the quality of our skin, hydrate it while reducing cytokines.
3. Helps strengthen bones
Omega-3s will improve the quality of the bones and strengthen the joints (improving the absorption of calcium)
4. Reduces stress
We all know that when we stress, cortisol gets stimulated and makes the tummy bloat. Of course, cortisol must be activated, but it is bad to be too stressed, too anxious because secreting too much cortisol will slow down the loss of fat.
There are still many benefits including the quality of sleep, improvement of our mood, ...
Do you want to cook and make recipes rich in omega-3?
Here are some recipe ideas rich in Omega-3 for you
Quinoa with sardines
Salmon spinach served with crushed pistachios
Herring, pear and crouton salad
Mini shrimp and zucchini bites
Tuna and avocado wrap
Salmon and leek lasagna
Verrines with spicy pears (cinnamon, ginger, etc.) and nuts
Salmon tartare with shallots
Corn salad with Roquefort
It is important to consume foods rich in omega-3 but do not ban other categories of food: vary your diet !