|
The omega 3 is the greases poly-insaturées, beneficial to the cardiovascular and psychic health. The only food that suits the good working of our organism is varied and balanced, but these fatty acids, that the organism doesn't know how to manufacture himself, must also be part of the menus.
Omega 3: the good greases
Finally, when one speaks of omega 3, the message is simple: to choose the good greases and to know how to vary them. Globally, two sorts of greases exist:
* the saturated greases, that contribute to increase the rate of cholesterol, whose main sources are the animal meats and the whole dairy products;
* the greases insaturées (mono or poly-insaturées), that, inversely, contribute to lower the rate of bad cholesterol, and that come essentially of the plant oils, and of the marine products.
Within this last category, one distinguishes two types of fatty acids poly-insaturés, the omega 6 and the omega 3. While the first are brought extensively by the plant oils, the second are often insufficient in our European food régime. One finds them mainly in the fat fish (salmon, sardine, trout, tuna.), but also in the crustaceans, the tofu, the almonds, the walnuts, and, there again, in some plant oils as the oils of seeds of linen, walnut and colza. Number of scientific results demonstrated their beneficial role on the cardiovascular system. But their positive effects don't stop there, since they also intervene on the cerebral, visual functions (while warning the degeneration maculaire bound to age notably), the depression, and very certainly on the immune system, the rheumatoid arthritises, the asthma, the lupus, the renal illnesses, the cancer and Alzheimer.
As much to say that our grandmothers were right to give the cod-liver oil to their children.
Find the balance: omega 3/oméga 6
Once the identified greases and their clarified roles, he remains to find the balance:
* privilege a food régime poor in saturated greases (meats, whole milks, butcher's shop, butter.);
* compensate by greases mono and especially poly-insaturées while consuming fish and crustaceans;
* eat fish and crustaceans two to three times per week;
* bet on the variety.
In addition to the omega 3, fish are a source important of proteins and the crustaceans bring number of minerals (iron, zinc, calcium.).
Contents in omega 3 of some fish and crustaceans (g/100g)
Salmon (1,8)Anchovy (1,7) Sardine (1,4) Herring (1,2) Mackerel (1,0) Trout (1,0) Swordfish (0,7) Tuna (0,7) black Place (0,5) Pitch dishes (flounders, soles) (0,4) Halibut (0,4) Haddock (0,2) Cod (0,1) Mold (0,7) Oyster (0,5) Scallop (0,3) Shrimp (0,3) Clams and clams (0,2) 
|
