Omega 3, Omega 6, the essentials
These essential nutrients belong to the large family of lipids. Better known as fats, they are essential to 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-3 fatty acids fall into the latter category.
For the record, it’s the Inuit who have raised a lot of questions among scientists. What was one of the reasons why these populations had very few heart attacks and other cardiovascular diseases? Undoubtedly their diet, which consists essentially of fish and oil.
It’s good for health
Based on this observation, the researchers were able to show that the omega 3 contained in marine foods lowers cholesterol levels and improves the lipid profile. Similar facts were observed in Japan, a large fish consumer.
From study to study, connections between the consumption of foods rich in omega-3 fatty acids and the reduction of cardiovascular risks have been demonstrated.
Polyunsaturated fats come in two different families: omega 3 and omega 6. The former have many cardiovascular benefits. The latter help reduce bad cholesterol.
Since the human body cannot produce omega 3 itself, it must be supplied through food. It is found in mackerel, sardines, tuna, herring, salmon, walnuts, canola, wheat germ, flax, soy…
Sunflower, corn, sesame, poppy, grapeseed, walnut, soybean oil, grains, legumes, poultry, pork…provide omega 6.
More and more virtues
In addition to their cardiovascular properties, omega-3 fatty acids play a role in preventing prostate cancer.
Eating fish three times a week halves the risk. In addition, once a week reduces the risk of developing Alzheimer’s disease by 60%. It should be noted that in contact with water or minerals such as iron or copper, omega 3 remain fragile and easily oxidized substances. Since this chemical conversion is still unknown, it is advisable to eat foods rich in omega-3 quickly.
Likewise, dietary supplements must be consumed within the expiry dates.
In diets, fat fish can invite themselves to our table. Fat for sure, but good for the line! Low in calories, fish is supplied with valuable proteins and micronutrients. You should know that so-called “fatty” fish contains less fat than half-fat 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 9g of lipids per 100g, sardines have a moderate lipid intake, as does mackerel at just 12g per 100g.
Without damaging the line, these two fat fish are the allies of our tone and an excellent source of omega-3. These polyunsaturated fats contribute to the proper development of the brain in childhood and its proper functioning throughout life.
It should also be noted that these two fish are a source of vitamins essential for vision, memory, blood circulation and calcium fixation. They cover a third of our daily protein requirement.
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