Effect of omega 3 in the diet

The benefits of Omega-3

Decreased platelet aggregation (fuidifient blood).

Regulation of heartbeat (antiarrhythmic effect).

Low blood pressure (vasodilator).
Lowering triglycerides.
Prevention of certain diseases such as depression (EPA).




Reduction of inflammation.

Fluidity of cell membranes.

Increased immunity.

Prevention of asthma.

Prevention of overweight and obesity.

Prevention of cognitive disorders (eg, memory loss), etc..





What are Omega-3 and where do we find?

Omega-3 fatty acids are polyunsaturated fatty acids (or essential fatty acids). No need to remember that these good fats in view of the above list.

They are found in the form of alpha linolenic acid in certain plants such as walnuts, canola oil, soybeans, corn salad. They can also be found in the form of long chain fatty acids (EPA and DHA) in fatty fish (salmon, mackerel, sardines, herring) and rich in omega-3 eggs (ie eggs labeled Bleu-Blanc-heart). View site Bleu-Blanc-Coeur.

Increase intake of Omega-3 is a good idea?

Indeed it is rather a good idea. ANSES (National Agency for Sanitary Safety of Food Environment and Labour) recommends a ratio of five omega-6 to omega-3. This ratio was lowered to 4/1 in 2010 with new nutrtionnels recommended dietary lipids. However in the conventional Western diet, there is a ratio of 20 to 30/1 [1]. For the purpose of prevention of various chronic diseases, we need to increase our intake of omega-3 (and decrease our intake of omega-6).

Omega-3 and lipid peroxidation

Besides the numerous benefits seen above, the omega-3 lipid peroxidation at risk, in other words in the body rancidity as very sensitive to oxidation. So they can increase oxidative stress (cell damage) if they are not protected by antioydants (eg vitamin E).

Prevent lipid peroxidation by increasing the intake of antioxidants

Any increase intake of essential fatty acids and especially fatty acids omega-3 series, must be accompanied by an increase in antioxidants. [2] We must therefore balance the supply and consume plenty fruits and vegetables. This brings us to get closer to the Mediterranean dietary pattern rich in fruits and vegetables.