Tip n°58 : The omegas-3

We talk about it a lot, and rightly so... but what exactly are omega-3s? ❓

And why do we call them plural? ❓

Well, because there are so many of them, of course ❗️

If I said to you: eicosapentaenoic acid, docohexaenoic acid 😬 ... you might have trouble pronouncing them ❓ That's normal 😆.

But there's also alpha-linolenic acid – Ah, that one's already easier 😅.

Fortunately, we know them better by their abbreviations: EPA, DHA, and ALA.

These are essential fatty acids, meaning they are fats that the body cannot produce on its own, so they must be obtained from our diet 🍽️.

However, we generally don't consume enough of them 🤷‍♀️.

In this article, you'll discover—or rediscover—which foods can provide you with these supernutrients.

Why are they important? ❓

Omega-3s have powerful anti-inflammatory properties.

In a fast-paced world ⏳, where stress has become the norm 🤯 and overeating almost a habit 🤢, they are more essential than ever.

This lifestyle promotes the development of a chronic inflammatory state 🙈.

It's subtle, silent, but very real 🙈🙈🙈.

This persistent inflammation is implicated in the development of many diseases such as diabetes, cardiovascular disease, and certain cancers.

In other words: everything we don't want, right? 😉❓

A tasty solution instead of capsules

The anti-inflammatory effect of omega-3s is therefore super interesting, and if you're in good health, you can simply regularly add foods that contain a lot of it to your plate.

It will be tastier 😋 than capsules and easier on your wallet 🤑.

On the other hand, if you have health problems, an additional intake of omega-3 in the form of a supplement 💊 will often be welcome... in addition to a balanced diet, needless to say 😉.

The benefits of omega-3s don't stop there; they are also beneficial:

✅ For vision 👀, with a preventative effect against macular degeneration, for example,

✅ For the brain 🧠: they protect your little gray cells... I don't know if we're getting smarter, but in any case, the decline in cognitive functions (memory, attention, etc.) seems to be slowing down,

✅ For joints: with the passage of time – and the wisdom that comes with it 😇 – joints start to creak, pull, and become painful 😣. Omega-3s can help soothe these aches and pains,

✅ For bones 🦴: they reduce bone loss and have a preventative effect against osteoporosis,

✅ For the proper balance of your blood lipids 📉 due to their regulatory effect on cholesterol and triglycerides,

✅ For the cardiovascular system in general 🫀,

✅ For morale 😃: they are useful in cases of mood disorders or depression, for example,

… And it even seems that a regular intake of omega-3s could reduce the risk of mortality… in other words, we would live longer 💪.

Where to find these little health gems ❓

Fish 🐟 contains a lot of them (EPA and DHA), especially oily fish: mackerel at the top of the list, then in descending order: salmon (wild please), herring, sardines (if canned, choose those in oil), anchovies, tuna (in moderation because of heavy metals, among other things), and trout (especially salmon trout).

Mussels, oysters 🦪, and scallops also contain them.

It's all a question of balance: no need to eat them every day 😉 … 2 to 3 times a week and it'll be perfect 👌.

And if you don't like everything that comes out of the water 😵‍💫, I recommend taking them regularly in supplement form 💊.

Good vegetable oils (ALA) also contain it, such as flaxseed, chia, hemp, soybean, walnut, rapeseed, and camelina oils.

⚠️ Caution: With the exception of rapeseed oil for gentle cooking, these oils should NEVER be heated, as they lose their properties and can even become toxic, like flaxseed oil.

They can also degrade under heat ♨️, so to be safe, keep them in your fridge.

This concludes this brief overview of these superfoods that most of us should be eating much more often 😉.

Take care of yourself 🤗 … every day 🤗.

See you very soon 👋 for another healthy bite, with ✨✨✨ MIAM la Vie ✨✨✨.

Docteur Sandra Stallaert 

Cabinet de Santé Holistique

Homéopathe - Nutritionniste

Consultation à distance