VALUABLE FOR HEALTH
Omega 3 are lipids, they are mandatory polyunsaturated fatty acids, since the body can not synthesize them, they must be brought through food.
They participate in the development of the sides that surround our cells and they facilitate the transmission of signals between the inside and outside of the cell. In addition to that, they play a major role in many of the body's biochemical processes, including blood pressure regulation, vessel elasticity, immune system and anti-inflammatory reactions and platelet aggregation. Also, an intake of Omega 3 contributes to the well-being of the heart and the arteries and to the good functioning of the brain.
Finally, fatty acids have an important anti-aging role.
THE OMEGA 3 FAMILY
- The alpha-linolenic acid: The ALA is the precursor of the family and is marked as "mandatory"; it is necessary for the synthesis of other types of Omega 3.
- The eicosapentaenoic acid: The EPA can be synthesized by the human body using the ALA but in very small quantities, so it is important to consume food that is rich in EPA including oily fish. In addition, the EPA is transformed into eicosanoids of the third serie, it’s a substance that contribute to the protection of the arteries and the heart and have recognized anti-inflammatory and anti-allergic effects.
- The docosahexaenoic acid: DHA, just like the EPA, the DHA is found in large quantities in oily fish. It plays a fundamental role in the development of the brain and the retina as well as in the formation and mobility of spermatozoa.
BENEFIT FOR HEALTH
To improve the cardiovascular system functioning:
It has been shown that regular intake of Omega 3 reduces the severity of cardiovascular diseases and reduces the risk of death. These properties are due to the effect of Omega 3 on:
- The fluidity of the blood,
- The decrease of triglyceride levels in the blood,
- The blood pressure decrease,
- The regulation of the heart rhythm.
For a good functioning brain :
Fatty acids participate in the architecture and function of brain membranes. The DHA is one of the mandatory components of the brain membranes and of the retina.
The Omega 3, especially the DHA, is mandatory for brain growth and development during the fetal period and infancy. Scientific studies highlight the effect of DHA on the development of eyesight, learning and intelligence quotient (IQ). Hence, Omega 3 could promote learning abilities and helps keeping the intellectual faculties for as long as possible.
OMEGA 3 AND MY BODY
THE NECESSITIES IN OMEGA 3
The Omega 3 and their properties have been subject to many researchs. Multiple recommendations regarding the Omega 3 intake were made by several countries including the World Health Organization, they’re summarized as follows :
- ALA : From 0,8 g to 1,1 g per day;
- EPA + DHA : from 0,3 g to 0,5 g/ per day.
ONE MORE REASON TO EAT FISH
Fish is recommended because it contains omega-3 fatty acids, including alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which is found in high concentration in fish. All fish are good to consume and contain, in varying proportions, various nutrients and Omega 3. However, there are two categories of fish: the oily fish which is richer in vitamins and fat (sardine, tuna), and the lean fish (whiting),which is richer in protein. Fish is eaten in all forms: fresh, frozen, canned, it is a way to diversify and appreciate the fish.