Consumed in the right proportions, omega 3 fatty acids are essential for our brain and our cardiovascular system. What are the benefits? What foods can you find it in?
Omega 3s are fatty acids essential for the proper functioning of the body. They present many health benefits (depression, brain, cardiovascular system etc). Food provides the necessary intake of omega 3. What are the benefits omega 3? What are the food richest in omega 3? What quantity per day ? Where to find omega 3 when you are vegan?
Definition: what are omega 3?
Omega 3 are Fatty acids (components of lipids) essential for the development of our body and the proper functioning of the brain. This family of greases cannot not be synthesized by the body. On the other hand, it can be made from its precursor, alpha-linolenic acid (ALA), if the latter is sufficiently present in the diet. This means that from this acid the body can make other omega 3s like eicosapentaenoic acid (EPA) which contributes to the protection of the arteries and the heart, as well as docosahexaenoic acid (DHA) which plays a fundamental role in the development of brain cells. If in theory, the body is able to transform ALA into EPA and DHA, in practice, this conversion is far too low to cover our daily needs. The diet must therefore provide a sufficient quantity of these three essential fatty acids.
What are the benefits of omega 3?
Omega 3 fatty acids are called “polyunsaturated” (because they are composed of several double carbon bonds) essential and with many health benefits. :
- “They participate in the prevention of pathologies cardiovascular“, specifies Caroline Seguin, dietician-nutritionist.
- They contribute to the proper functioning of the retina, brain and nervous system. Sufficient omega 3 intakes are essential for pregnant and breastfeeding women, of childbearing age and for children.
- They promote the reduction of arterial pressure in people with hypertension.
- They help reduce the bad cholesterol in the blood (LDL)which if too much, promotes heart disease.
- According to scientific data relayed by ANSES, they would have a positive effect on the maintenance of mental health such as depression, dementia or Alzheimer’s disease in adults and during aging.
- They are involved in the prevention of age-related macular degeneration (AMD).
How much omega 3 per day?
Nutrient references in fatty acids for an adult consuming 2,000 kcal/day (Source: handles)
| Fatty acid | Recommendation (percentage of energy intake without alcohol) | |
|---|---|---|
| Omega 3 | α-linolenic acid (ALA) | 1% of total energy intake, i.e. 2,000 to 2,500 mg (about 2 to 2.5 g) |
| Docosahexaenoic acid (DHA) | 250mg | |
| Eicosapentaenoic acid (EPA) | 250mg |
Nutrient references in fatty acids for a pregnant or breastfeeding woman consuming 2,250 kcal/day (Source: handles)
| Fatty acid | Recommendation (percentage of energy intake without alcohol) | |
|---|---|---|
| Omega 3 | α-linolenic acid (ALA) | 1% of total energy intake, i.e. 2,250 mg (2.25 g) |
| Docosahexaenoic acid (DHA) | 250mg | |
| Eicosapentaenoic acid (EPA) | 250mg |
“It is advisable to have an omega 6/omega 3 ratio of less than 4. That is to say that the ideal is to consume a maximum of one omega 3 for a maximum of 4 omega 6 per day“, explains our interlocutor. However, with our Western diet, our omega 3/omega 6 ratio tends to explode and varies between 1/15 and 1/30. “It’s not easy to know how much omega 3 you consume per day. In practice, to meet your omega 3 needs, we recommend eat fish twice a week (with a 140g serving of oily fish (alternating large fish and small fish) or two 70g servings per week) and a small handful of dried fruit (6 to 8 fruits) once or twice a week“, recommends Caroline Seguin. To season her dishes, you can replace sunflower or peanut oil with one tablespoon per day of walnut or canola oilwhich are more nutritionally interesting, and sprinkle salads and vegetables witha pinch of seeds (flax, chia, etc.) once or twice a week.
What foods are rich in omega 3?
► The foods richest in omega 3 – ALA (per 100g):
- Linseed oil (53.3g)
- Chia seeds (17.8g)
- Flax seeds (16.7g)
- Walnut oil (11.9 g)
- Rapeseed oil (7.54 g)
- Fresh walnuts (7.5 g)
- Mayonnaise (4.8g)
► The foods richest in omega 3 – DHA (per 100g):
- Cod liver oil (10.9 g)
- Raw cod liver (4.76 g)
- Mackerel (2.45g)
- Sardine in oil (1.69 g)
- Herring (1.23g)
- Salmon (1.12g)
► The foods richest in omega 3 – EPA (per 100g):
- Salmon oil (13g)
- Cod liver oil (8.94 g)
- Smoked herring (3.03 g)
- Mackerel fillet (2.87 g)
- Salmon eggs (1.66 g)
Good to know : Omega 3s of animal origin (cod liver, mackerel, sardines, herring, anchovies, raw egg yolk (boiled or fried egg), ideally from hens fed flaxseed) are much better assimilated by the organism than plant-based omega 3s. The ideal is to vary the omega 3 of animal origin and the omega 3 of vegetable origin.
Which fish are richest in omega 3?
- Mackerel
- Sardines
- herring
- The salmon
- cod liver
- fruit bat
- the anchovy
Which oils are richest in omega 3?
- Linseed oil
- Nut oil
- Colza oil
- Soya oil
- Wheat germ oil
Where to find omega 3 when you are vegan?
A vegan diet, that is to say without any animal products, can provide daily doses of omega 3. In the absence of consumption of animal products, it is important to increase your consumption of plants rich in in omega 3 (flax seeds, chia seeds, etc.), oleaginous fruits and oils rich in omega 3 (camelina, flax, walnuts, rapeseed, etc.). To cover your daily omega 3 needs, count two servings of foods rich in omega 3 fats a day.
Serving examples:
- 1 tablespoon ground flax seeds or chia seeds (in porridge or in a smoothie).
- 5 or 6 fresh walnuts.
- 1 to 2 teaspoons of margarine enriched with omega 3.
- 1 teaspoon flaxseed or camelina oil.
- 1 tablespoon rapeseed oil
- Note that 1 avocado or 200 g of spinach provide 20% of the daily requirement for omega 3.
Thanks to Caroline Seguin, dietitian-nutritionist for her advice.
- National Food Safety Agency (ANSES)