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Omega 3: What is it?

Make no mistake, the Omega-3 fats. But not just any fat.

There are indeed different types of fat have opposite effects on health: saturated fatty acids, found in butter, cheese or charcuterie; trans fatty acids, from industrial sources; and mono-and poly unsaturated fatty acids, so named because of their chemical structure. Needless to say, the first two sources of fat can have negative effects on health (cholesterol, risk of heart disease, etc.).

Omega-3, they belong to the polyunsaturated fatty acids, also known as fatty acids "essential" because our bodies can not manufacture them. We must therefore necessarily eat to satisfy our needs. As fat, they bring as many calories as saturated fat, but unlike the latter, consumption has protective effects.
Omega-3s are clearly very different saturated fatty acids tend to promote the deposition of cholesterol and increase the risk of cardiovascular disease.


They prevent certain diseases

Their list of benefits is long and is expanding day by day ... They contribute to the formation of our cells and the production of certain hormones, prevent clotting and fight heart rhythm disorders. It has been discovered that these same polyunsaturated fatty acids can reduce the risk of cardiovascular disorders following myocardial infarction. But the inventory does not stop there. Besides being healthy allies to heart, omega-3 play an important role in the formation and functioning of the brain. Do not throw more! Well if They also help to fight against certain cancers and against the development of Alzheimer's disease.

 

Omega-3 are true "fat-burning".

  • Omega-3 taking the place of fats that make you fat, like saturated and trans fatty acids, and pass easily into the bloodstream to be burned, not stored.
  • Thanks to their antidepressant effects, they optimize the sport and increase the basal metabolic rate, that is to say, the consumption of calories by your body.
  • Omega-3 fats are more easily burned by mitochondria that convert calories into energy.
  • Omega-3 relax the blood cells, thereby facilitating their journey to the fingertips and toes to warm them. This process forces the body to burn calories continuously to provide this heat. Heat which, thanks to famous polyunsaturated fatty acids, evaporates constantly and must be made again.

In food

Here is a list of products, marine and plant origin, rich in Omega 3 seafood, oily fish (sardines, mackerel, salmon, herring, trout, tuna, anchovies), chews, nuts, soy, tofu, linseed oil, colza, wheat germ, soybean, walnut. It is also possible to find eggs, poultry or egg rich in Omega-3, because of the power given to the beasts. Some hens, for example, are fed flaxseed. However, the word "Omega-3" may not be printed on the packaging of these products. Sometimes you find the terms of EPA and DHA: they are simply two fatty acids of the omega-3 series


And dietary supplements?

There are food supplements rich in Omega-3, elaborated with fish oil or vegetable oils.
Since 1 August 2003, the use of such products is highly regulated. Only vitamins and minerals contained in the approved composition, strict rate. User manual, possible risks associated with overdose exhaustive list of all product components.

These statements must appear on the label. But beware, if your diet is varied enough to cover your needs in essential fatty acids, do not make a cure for fun! When in doubt, ask your doctor International consensus recommends swallowing between 1.3 and 2 g of omega-3 per day, five to ten nuts, or one to two tablespoons of canola oil. That does not seem insurmountable.

Yet, we do not get enough. Here are some tips to add Omega-3 in your diet without realizing it. Replace, for example, the classic sunflower oil by the rapeseed, consider incorporating some walnuts to your salad or add ground flaxseed in your preparations (yoghurt, soups, etc.). You will find in most food stores.

Excerpt from "Le Journal des Femmes" in 2009

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