Good for the heart, but also for regulating cholesterol and maintaining normal blood pressure, omega-3s are essential fatty acids with multiple benefits. Found in many plant and animal foods, they are still underconsumed! Discover which foods are rich in omega 3 and how to prepare them to combine pleasure, indulgence, and health with Bio par Nature!
Omega 3 : What are we talking about ?
Omega-3s are simply the constituents of fats extracted from certain plants, such as rapeseed and flax, or animal products (mainly oily fish). They belong to the family of polyunsaturated fatty acids. The precursor to omega-3 is alpha-linolenic acid (ALA). It is classified as an “essential” fatty acid because our bodies cannot synthesize it, so we must obtain it every day through our diet.
Once ingested, ALA is synthesized by the body in two forms: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). However, EPA and DHA also exist naturally in certain foods, particularly oily fish. A combination of plant- and animal-based omega-3 sources is therefore the best way to meet nutritional requirements.
The ideal daily intake for an adult is 2.25 g of ALA, 250 mg of EPA, and 250 mg of DHA. This intake is equivalent to two tablespoons of rapeseed oil = 1.6 g of ALA, a cooked salmon steak = 2.15 g of EPA and DHA, or a handful of dry walnuts.
Good to know:
France has an omega-3 deficiency: adults consume an average of 1 g/day of ALA, 117 mg of EPA, and 169 mg of DHA.
The score is even lower for children and adolescents.
Source: INCA3 study, Anses 2017.
It’s great… Here are three reasons why !
In France, the main sources of omega-3s are primarily common industrial preparations. Vegetable fats account for only 5% of the current intake among French people. That’s why we need to boost the use of rapeseed oil and oily fish in home-cooked meals. Omega-3 fatty acids have many benefits:
They are beneficial at any age: polyunsaturated fatty acids contribute to healthy brain function, improving learning and memory mechanisms. This is good news for children, their parents… and their grandparents!
They are an athlete’s ally: consuming these essential fatty acids reduces inflammatory reactions, which may limit the risk of injury. Omega-3s are ideal for building muscle.
They aid in the proper development of children and adolescents, particularly in terms of brain growth.
Omega 3, 6, and 9: How to tell them apart ?
Whether on the packaging of your favorite products or in health magazine articles, it’s hard to miss Omegas. You’ve probably noticed that they are followed by a number: 3, 6, or 9. Is it just a difference in numbers? Not quite, because these three categories of fatty acids do not have the same characteristics or health benefits.
Omega-3 or ALA (alpha-linolenic acid) and omega-6 or LA (linoleic acid) are found exclusively in food. In other words, the body cannot produce them.
Omega-9s are synthesized by the body and are the most abundant fatty acids in food. A supplementary intake is therefore recommended, replacing saturated fatty acids for cardiovascular health benefits.
Omega-3s contribute to good cardiovascular health, as well as maintaining brain and visual functions. Several studies highlight their role in reducing “bad” cholesterol. However, in most Western countries, we consume more omega-6 than omega-3, which upsets the balance. To reap the real benefits, it is important to balance your intake of omega-3, 6, and 9.
The right approach: prepare varied meals with foods rich in omega-3 and replace saturated fatty acids with omega-9. Not sure how to do this? Don’t worry, Bio par Nature has some recipe ideas for you at the end of this article!
The top 10 foods rich in omega 3 :
-Flaxseed oil: 5.3 g / 10 g
-Cod liver oil: 2.4 g / 10 g
-Chia seeds: 1.78 g / 10 g
-Walnut oil: 1.2 g / 100 g
-Rapeseed oil: 0.754 g / 10 g
-Wheat germ oil: 0.591 g / 10 g
-Sardines: 2.9 g / 100 g
-Mackerel: 2.1 g / 100 g
-Salmon: 1.79 g / 100 g
-Salmon roe: 1.66 g / 100 g
Our omega-3-rich recipes
Sicilian pasta with sardines
This Mediterranean recipe inspired by the famous specialty of Catania will delight all palates, not to mention its richness in valuable fatty acids! It is a typical dish of Italian cuisine.
For 2 people:
-250 g of Bio par Nature spaghetti
-300 g of whole sardines (5 to 6 sardines)
-1 yellow onion
-2 cloves of garlic
-4 tablespoons of pine nuts
-2 tablespoons of rapeseed oil and 1 tablespoon of organic olive oil by Nature
-4 tablespoons of breadcrumbs
-1 teaspoon of oregano
-1 sprig of fresh parsley
-Salt and pepper
Wash and prepare the sardines. Fillet them, taking care to remove all the bones. Set aside.
Fry the pine nuts in a frying pan without adding any fat. Stir regularly until they are golden brown. Set aside.
Sauté the minced garlic and onion with a tablespoon of olive oil. Add the pine nuts and breadcrumbs, oregano, salt, and pepper. Cook for a few minutes over low heat. Meanwhile, cook the spaghetti in two liters of salted water.
Pour a tablespoon of olive oil into the pan containing the garnish and add the sardine fillets. Fry over medium heat for one to two minutes on each side. Add the cooked and drained spaghetti with the rest of the olive oil, mix well and adjust the seasoning if necessary. Garnish with chopped parsley. Enjoy!
Chia pudding
To make 4 servings, you will need:
400 ml almond milk
4 heaping tablespoons of Bio par Nature organic chia seeds
4 tablespoons of Bio par Nature organic agave syrup
A small handful of fresh walnuts
Divide the almond milk among the glasses. Add a heaped tablespoon of chia seeds and a tablespoon of agave syrup to each glass, mixing vigorously. Place the glasses in the refrigerator for at least 4 hours. The chia seeds will swell on contact with the liquid and form a gel. Stir to obtain a smooth mixture and decorate with crushed walnuts.
