Some fats are said to be “essential” for humans because the body cannot synthesize them. Among them, fatty acids Omega 3 are known for their beneficial effects on cardiovascular health.
To consume them, it is not necessary to resort to dietary supplements: some foods contain enough.
Foods to replenish the body's omega-3
Canola oil
Rapeseed (canola) oil is a source of alpha-linolenic acid (ALA), a short-chain fatty acid from the family Omega 3. Alpha-linolenic acid cannot be produced by the body: it is called “essential” because it must necessarily be supplied by the diet.
In the body, short-chain fatty acids can be converted into long-chain fatty acids. These are beneficial for cardiovascular health.
Nuts
The walnut has a particularly high content of polyunsaturated fatty acids, more than 70% of its total lipids. Almost a fifth of these acids are fatty acids Omega 3 short chain essentials.
It's best to buy nuts in their shells: the unsaturated fats in nuts sold shelled oxidize more easily.
Mackerel
Mackerel is an excellent source of Omega 3 long chain (EPA and DHA).
These are the most beneficial for the body. They are known to reduce blood pressure, triglycerides and blood clots, reducing the risk of cardiovascular disease.
Mackerel is one of the fish richest in EPA and DHA. A 100 g serving of mackerel provides about 1.2 g, which is more than double the daily recommendation.
Hemp Oil
Hemp seeds are a unique source of Omega 3. Obviously, the food version does not contain THC, a highly psychotropic molecule.
Hemp oil contains not only the “short chain” found in other vegetable oils, but also SDA (medium chain). These are assimilated much more easily by the body. It can be found for sale in organic or natural stores at a very high price.
Chia seeds
Chia seeds are naturally rich in dietary fiber and “good fats”. They contain 15 to 17% of Omega 3 in the form of alpha-linolenic acid (ALA).
They also contain 5 to 8% of gamma-linoleic acid (GLA), an omega-6 that is difficult for the body to synthesize. On the other hand, fatty acids Omega 3 long chain are not part of its composition.
They can be eaten as is, crushed in recipes or sprinkled on dishes.
Linseed oil
Flaxseed oil contains a large amount of alpha-linolenic acid (ALA), a fatty acid Omega 3 short chain. Professionals advise taking a tablespoon a day to reduce the risk of cardiovascular disease.
Flaxseed oil spoils very easily. Therefore, keep it in the refrigerator and consume it quickly once the container is opened. Buy small quantities at a time and opt for opaque containers.
Shrimp
Like fatty fish, shrimp contain EPA and DHA, two long-chain polyunsaturated fatty acids from the family Omega 3.
A 75 g serving of shrimp provides around 300 mg of EPA and DHA.
Sardines
Preserved in virgin olive oil, sardines are a delicacy. Its high fat content makes it one of the best sources of Omega 3 long chain. Like most oily fish, it contains EPA and DHA. A 100 g serving of sardines provides about 1 g.
To fully benefit from the virtues attributed to fatty acids Omega 3, avoid cooking fish for a long time.09
