Omega 3s are essential for your health. They take part in your physical and mental well-being throughout your life. But do you really know what Omega 3s are and what role they play?
We generally differentiate between “bad fats” and “good fats”.
Bad fats (saturated fatty acids) are present in fatty meats, milk and cheese. They are characterised as bad because they increase the level of cholesterol. Unlike bad fats, good fats take part in our physical and mental balance due to their beneficial effects on our health.
Omega 3, Omega 6, what difference does it make in our diet?
Nowadays, our diet in the West is relatively lacking in Omega 3 fatty acids. It should include approximately one quarter saturated fatty acids, more than 50% monosaturated fatty acids, the rest of the fatty acids being polyunsaturated. The ratio between Omega 3 and Omega 6 fatty acids should therefore be 1 to 6.
Over the last few years, efforts have focused on the Omega 6 fatty acids. Omega 3 fatty acids have been neglected, and as a result, the foods that have become normal are much too high in only Omega 6 polyunsaturated fatty acids, and the Omega 3/Omega 6 ratio is from 1/15 to 1/50 in Western societies.
Adding Omega 3 fatty acids to our food has therefore become essential!
What are the effects of Omega 3 fatty acids?
Omega 3 fatty acids take part in our daily well-being.
During childhood
Omega 3 fatty acids play an essential role in the development of cerebral functions, in particular in the ability to concentrate, memory and learning ability.
In Adults
These essential fatty acids take part in mental well-being. Studies show that people deficient in Omega 3 display symptoms closely related to depression. These people had a level of Omega 6 fatty acids in the blood that was too high.
People suffering from a level of Omega 6 fatty acids that is too high can suffer from inflammation such as arthritis or dermatitis. Omega 3 fatty acids can therefore help rebalance this Omega 3/Omega 6 ratio and in this way alleviate the inflammation, but also alleviate the immune system’s resistance.
In Senior Citizens
Omega 3 fatty acids help prevent cardiovascular risks. The risks of cardiovascular disease depend on several factors. Some of them are inevitable, such as the fact that men are more prone to it than women. Another factor is the hereditary nature of these diseases.
Nonetheless, besides age, gender and heredity, we can work with our diet as well as our physical activity to limit these risks. A balanced diet that is high in Omega 3 fatty acids, accompanied by sports, has a preventive role to play.
What are the effects of Omega 3 fatty acids?
Omega 3 fatty acids take part in our daily well-being.
During childhood
Omega 3 fatty acids play an essential role in the development of cerebral functions, in particular in the ability to concentrate, memory and learning ability.
In Adults
These essential fatty acids take part in mental well-being. Studies show that people deficient in Omega 3 display symptoms closely related to depression. These people had a level of Omega 6 fatty acids in the blood that was too high.
People suffering from a level of Omega 6 fatty acids that is too high can suffer from inflammation such as arthritis or dermatitis. Omega 3 fatty acids can therefore help rebalance this Omega 3/Omega 6 ratio and in this way alleviate the inflammation, but also alleviate the immune system’s resistance.
In Senior Citizens
Omega 3 fatty acids help prevent cardiovascular risks. The risks of cardiovascular disease depend on several factors. Some of them are inevitable, such as the fact that men are more prone to it than women. Another factor is the hereditary nature of these diseases.
Nonetheless, besides age, gender and heredity, we can work with our diet as well as our physical activity to limit these risks. A balanced diet that is high in Omega 3 fatty acids, accompanied by sports, has a preventive role to play.
Where can Omega 3 fatty acids be found?
There are 3 subcategories of Omega 3:
Omega 3
Alpha linoleic acid
EPA
DHA
· Alpha linoleic acid, which cannot be synthesised by our bodies, is furnished exclusively by our diet: they are found in some vegetable oils, in particular nut and colza oil
· From this acid, our bodies are able to synthesise EPA and DHA but not in sufficient quantities to respond to our needs. It is therefore necessary to add these two fatty acids to our diet. These can be found in
· Fatty fish such as tuna and salmon.
