Essential for the proper functioning of the body, omega-3s play a key role in cardiovascular and cerebral health. However, many French people do not consume enough. According to Pauline Pied, dietitian nutritionist, certain fish are particularly interesting sources to meet needs. What are the best choices to prioritize?
Why Omega-3s are essential
Omega-3 belongs to the family of essential polyunsaturated fatty acids. Why essential? This means that the body cannot produce them on its own: they must therefore be supplied through food.
They participate in particular:
- For the proper functioning and development of the brain;
- Maintaining concentration and memory skills;
- To regulate blood pressure;
- To protect the cardiovascular system.
These fatty acids also help to preserve the elasticity of blood vessels and reduce the risk of atherosclerosis, that is to say the accumulation of fatty deposits on the walls of the arteries. Insufficient intake could also be associated with mood disorders and constitute an aggravating factor in depression.
The fish richest in omega-3
THE oily fish are the best dietary sources of omega-3, and more particularly DHA, a form very beneficial for the brain and heart. And good news, they are quite accessible.
Among the most interesting, Pauline Pied recommends favoring:
- Sardines;
- Mackerels;
- Herring;
- Salmon;
- Anchovies
“These fish can bring almost one gram of omega-3 per 100 gramswhich makes them leading nutritional allies. They also have the advantage of being rich in quality proteins, vitamin D and minerals..
Less rich but useful fish
Other fish also contain omega-3, but in more moderate amounts. This is particularly the case for tuna, considered a semi-fatty fish.
White fish (cod, hake, whiting, etc.) also contain it, but in a smaller proportion.””They remain interesting as part of a balanced diet, without however completely replacing fatty fish to meet needs” underlines the expert.
What is the ideal consumption frequency?
Once the choice is made, what is the ideal frequency on the plate? To fully benefit from the protective effects of omega-3, it is recommended to eat fatty fish once or twice a week.
“Achieving two weekly servings would cover more than half of the recommended intake, which helps support long-term cardiovascular and brain health” supports our expert.
The importance of choosing canned oil
Fresh or canned, fatty fish therefore benefit from being consumed more regularly. Canned options are also recommended by nutritionists as a practical and economical solution. However, as long as you choose them carefully.
Therefore, it is preferable to favor natural preserves, or those with olive oil.
“Canned foods with sunflower oil are less nutritionally interesting. This oil is very rich in omega-6, and the body needs a balance between omega-3 and omega-6 for optimal use. An excess of omega-6 can in fact limit the benefits of omega-3” explains Pauline Pied.
And for vegetarians or vegans, what option?
Finally, for people who do not consume fish, meeting omega-3 needs can be more complex. Pauline Pied advises in this case to take stock with a health professional, in particular through a blood test.
“Certain plant sources (linseeds, nuts, rapeseed or flaxseed oils) provide omega-3 in the form of ALA, but their transformation into DHA and EPA – the most active forms – remains limited in the body. Nutritional monitoring therefore makes it possible to avoid deficiencies.”