Omega 3, you surely heard of it? They are lipids, so it is fat. They are called Essential Fatty Acids because they can not be synthesized by the body.
First of all, know that there is no good or bad fat, they are all useful for cellular communication, immunity, skin, brain and eyes especially but also for mood!
With the exception of (partially) hydrogenated (“trans”) fats, we have a precise quantity requirement for each of these fats. As the body can not absorb all of them, it is advisable to reduce the excessive fat intake to allow the assimilation of the beneficial fat intakes.
“We can not cure nothing without an appropriate diet” – Hippocrates –
Thus, we would have to consume approximately daily:
– one quarter of saturated fat : palm oil, copra (coco) peanut, fatty meats, dairy products, cold meats, industrial dishes etc.
> Generally, we already eat too much.
– half of mono unsaturated fats (omega 9): olive oil (especially for cooking), olive, avocado, peanuts, hazelnuts…
> Often, we do not eat enough.
– one quarter of polyunsaturated fats (omega 3 and 6)
Omega 3 and 6, however, have reversed effects, the former inhibiting / tempering inflammation, cancer, depression, and blood clots, while the latter favors cardiovascular and central nervous system disorders (Alzheimer’s), or macular degeneration related to age in particular. It is therefore necessary to balance the intake ration of this type of fat (around 3 omega 3 for 1 omega 6)
• OMEGA 6: Safflower, maize, seed, sesame, soybean, sunflower and peanut oil
> In general, we eat too much.
• OMEGA 3: Rapeseed oil (especially for seasoning), walnuts, flax, wheat germ, camelina. Cheese, walnuts, flax seeds, spinach, beans, purslane. Fat and semi-fat fish (mackerel, sardines (in olive oil!), Eel), sea trout, halibut, seafood, turbot, rouget barbet
> Often, we do not eat enough.
The daily requirement is 1.6 grams per day for women, who consume an average of 0.4 …
Eating well is also yoga!
Choosing what you put on your plate, for me this is also yoga. 15 ml (2 tablespoons) rapeseed oil, 2 teaspoons crushed linseed or 5 to 10 nuts, 3 eggs enriched with omega 3 (hens fed with linseed) or 90 g of sardine cover the recommended daily intakes.
A fish rich in omega 3 is the one that eats plankton, lives in cold seas, and is caught in the good season (exhausted from February to April, rich from July to October): mackerel, sardines, anchovies, non-smoked or salted products.
For seasoning, the mixture of 1/3 olive oil with 2/3 rapeseed is excellent! It is preferable to choose organic oils, from first cold pressing, in glass bottles.
Caution, as the omega 3 oxidizes quickly, you should ideally eat them with … foods loaded with antioxidants:
Prunes, broccoli, beets, avocados, oranges, black reason, red peppers, cherries, kiwis, grapefruit, onions, raspberries, raspberries, raspberries, raw spinach.
And Vitamin E that protects fat:
Hazelnuts, walnuts, fennel, dried apricots, kiwis, peas, salsify, spinach, parsley, blueberries, avocados, mangoes, green cabbages, sorrel, sweet peppers, chestnuts, watercress, blackcurrant, leeks, broccoli …
A real feast for our taste buds and our cells!