Omega 3, omega 6, the essentials
These essential nutrients belong to the large family of lipids. Better known as fats, they are essential for any balanced diet. They are the ones that promote the development of cells and the proper functioning of the nervous system.
Lipids, the preferred source of energy, are divided into three groups: saturated, monounsaturated and polyunsaturated fatty acids. Omega 3s fall into the category of the latter category.
For the record, it is the Inuit who have raised many questions among scientists. Among them, what was the reason why these populations had very few heart attacks and other cardiovascular diseases? Undoubtedly their food, essentially made up of fish and oils.
It is good for the healt
Based on this observation, the researchers were able to demonstrate that the omega 3 contained in marine foods lowered cholesterol levels and improved the lipid profile. Similar facts have been observed in Japan, a major consumer of fish.
Thus, from study to study, links between the consumption of foods rich in omega 3 and the reduction of cardiovascular risks have been demonstrated.
Polyunsaturated fatty acids are composed of two distinct families: omega 3 and omega 6. The first have many virtues for the cardiovascular system. The latter help reduce bad cholesterol.
The human body being unable to manufacture omega 3, it must therefore be provided through food. It is found in mackerel, sardines, tuna, herring, salmon, walnuts, rapeseed, wheat germ, flax, soy…
Sunflower, corn, sesame, poppy seed, grapeseed, walnut, soybean oils, cereals, pulses, poultry, pork… provide omega 6.
Always more virtues
In addition to their cardiovascular properties, omega 3s play a role in the prevention of prostate cancer.
Eating fish three times a week halves the risk. Moreover, once a week reduces the risk of developing Alzheimer’s disease by 60%. It should be noted that omega 3 remain fragile and easily oxidizable substances in contact with water or minerals such as iron or copper. This chemical transformation is still unknown, it is advisable to quickly consume foods rich in omega 3.
Similarly, food supplements must be consumed within the expiry dates.
In diets, fatty fish can invite themselves to our table. Fat certainly, but good for the line! Low in calories, fish is provided with useful proteins and micronutrients. You should know that so-called “fatty” fish are less so than semi-fatty meat.
In addition, fish is rich in phosphorus, zinc, calcium, copper, fluorine, manganese, cobalt and B vitamins.
Stars of the Sea
Sardines and mackerel take pride of place. With its 9 g of lipids per 100 g, sardines have a moderate lipid intake, just like mackerel, with only 12 g per 100 g.
Without harming the line, these two fatty fish are the allies of our tone and an excellent source of omega 3. These polyunsaturated fats contribute to the good development of the brain during childhood and to its proper functioning throughout life.
It should also be noted that these two fish are a source of vitamins essential for sight, memory, blood circulation and calcium fixation. They cover a third of our daily protein needs.
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