In April, and in particular on April 1st, we talk a lot about April Fool's Day... We play pranks on our friends, but we forget the essential: the fish! Chez Demain, we decided to focus on this food that we underestimate too much on a daily basis and yet has many virtues!
OMEGAS 3... WHY?
If we tell you that we have to eat small fish, you tell us?
We know that small fish are not always the most appetizing! However, it would be a shame to deprive yourself of their benefits... The interest of small fish and oily fish in general lies in the fact that they have a high content of omega 3, which are none other than fatty acids. essential, beneficial for our organism and our brain.
Indeed, omega 3 are necessary for the functioning and development of the human body and in particular of the retina, the brain and the nervous system. They are particularly recommended for women of childbearing age, pregnant women, breastfeeding women and children.
In addition, omega 3 is extremely good for the functioning of the cardiovascular system. They are particularly known for their effect in lowering blood pressure and the amount of triglycerides in the blood.
WHERE TO FIND OMEGAS 3?
These essential fatty acids are found in vegetable oils such as linseed oil, perilla oil, hemp oil, camelina oil, walnut oil, rapeseed oil or even linseed oil. chia oil. All these oils are rich in omega 3, omega 6 and omega 9. Note that the oil richest in omega 3 is perilla oil, a plant from the Lamiaceae family and native to Asia. Little known in Europe, it nevertheless contains between 60 and 65% omega 3.
These oils contain omega 3 type "ALA" (alpha linoleic acid). However, it should be noted that the most interesting omega 3s for our body are the long-chain omega-3s, namely “EPA” (eicosapentaenoic acids) and “DHA” (docosahexaenoic acids).
It is possible for humans to synthesize omega 3 ALA into omega 3 EPA and DHA. However, this synthesis is sometimes more difficult. This is particularly the case for people subject to stress, tobacco and alcohol users, people over 60, or even children.
It is therefore recommended to consume foods naturally containing long-chain omega 3, which can be found in our famous "small fish".
A DIET COMPOSED OF SMALL FISH
What “little fish” are we talking about exactly?
Oily fish such as herring, sardines, mackerel, salmon and anchovies are excellent for our health. They are the best sources of omega 3 of animal origin.
Cod liver oil is also excellent. It is even one of the food supplements of animal origin richest in omega 3, with 2664 mg per teaspoon.
There are many dishes or specialties in which we find these fish. Anchovies are found in many Mediterranean specialties such as Niçoise salad, pissaladière or even Sicilian pizza.
Mackerel and salmon are more common in Western meals. They can be prepared for example in the oven or in foil. The herring is very good with steamed potatoes and a few raw onions, a simple and effective dish with Russian accents! As for sardines, they can easily be eaten as a starter or on slices of toasted bread. Something to treat you while taking care of yourself!
- https://www.anses.fr/fr/content/les-acides-gras-omega-3
- https://www.naturaforce.com/benfaits-omega-3-sante/foods-the-most-rich-in-omega-3
