OMEGA 3 AND VIRTUES

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What are omega-3s?

Omega-3s are a family of so-called essential fatty acids that participate in the structure of cell membranes (particularly in the brain) and in the balance of physiological reactions in the body. They give cell membranes great fluidity, facilitating cellular communication. In addition, they partly control the body’s inflammation reactions and prevent them from becoming excessive.

The three main omega-3s are :

Alpha-linolenic acid (18:3, ALA): it is mainly found in vegetable oils such as linseed and rapeseed oil. It is described as indispensable, because our body needs it and cannot synthesise it itself.
Eicosapentaenoic acid (20:5, EPA): plays an important role in mediating certain biological agents, by attenuating the inflammatory response, increasing blood fluidity and reducing triglyceride levels.
Docosahexaenoic Acid (22:6, DHA): A component of nerve cells, it plays an important role in membrane structure and the development and function of the brain and retina.

Chemical-structures-of-ALA-EPA-and-DHA

Khan, Mala & Rahman, Md & Zaman, Shanza & Jahangir, Arif & Razu, Mamudul. (2015). Omega-3 Polyunsaturated Fatty Acids from Algae.

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The omega-3 to omega-6 ratio?

It is not negligible. In fact, omega-6s are essential and are generally absorbed in greater quantities than omega-3s. Foods rich in omega-6 such as meat, nuts or sunflower oil account for a larger proportion of our diet.

However, too much omega-6 can block the intake and conversion to omega-3 because both use the same metabolic pathways.

It is important to have a good balance and that the omega-6 and 3 remain in an optimum ratio of 5 to 1 to avoid competition.

Our Omega-3 needs?

The World Health Organization (WHO) recommends a minimum daily consumption:

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EFSA’s recommendations

Since 2012, the European Food Safety Authority (EFSA) has drawn up a list of ingredients whose health effects have been scientifically approved.

For omega-3s, the recommendations on EPA and DHA intakes have resulted in the following health claims

Cardiovascular health

DHA helps maintain normal blood triglyceride levels
DHA and EPA help maintain normal blood pressure
DHA and EPA help to maintain normal blood triglyceride levels

Pre and post-natal

DHA contributes to the normal development of vision in infants up to 12 months of age
Maternal consumption of DHA contributes to the normal development of the eyes of the fetus and the breastfed child
Maternal consumption of DHA contributes to the normal brain development of the fetus and breastfed child

Cognitive health

DHA contributes to the normal functioning of the brain.

Vision

DHA helps maintain normal vision

Omega-3s also have virtues on :

Emotional well-being

A drop in LFS is often associated with a depressed state

Picto systeme immunitaire

Immune system

An imbalance in the omega-6 / omega-3 ratio can lead to a harmful condition of the inflammatory system

Sports nutrition

Omega-3s are an ideal choice for athletes looking for nutritional support to maximize the benefits of their workouts

Joints

EPA provides nutritional support for healthy joints and ligaments

This post is also available in: French