Dealing with the content of your plate or peeling labels on the shelves of the grocery store is not easy. If lipids have always been the big black sheep, it is important to be transparent about it.
Many questions are outstanding. Although little attention is drawn to people on "essential” fatty acids for their functions in the cellular activity, other oils called "trans" just bang records and display 0% fat.
These "essential" fatty acids are not directly synthesized by the body and should be provided by a suitable diet. There are two main families of polyunsaturated acids, omega 3 and omega 6.
Three different types of omega 3:
The Alpha Linolenic Acid (ALA) is the famous fatty acid present in the Cretan diet. Some oils such as linseed oil, hemp oil or chia seeds, flaxseeds, nuts... are a good source of ALA.
The Eicosapentaenoic acid (EPA), very difficult to synthesize by the body from ALA, it is mostly found in fatty fish.
The Docosahexaenoic acid (DHA), very difficult to synthesize by the body from the EPA, it is mostly found in fatty fish.
The Linoleic Acid (LA) contained in palm oil, sunflower oil, grape seed oil, borage oil...
Industrialized food has completely changed nutrition methods in four decades. A direct relationship appears to link the appearance of the “modern” diseases (chronic inflammation, allergies, degenerative disorder ...) with this dietary change.
Omega 6 intake in today’s diet is much higher compared to the ancestral diet, it is quite another story for omega 3. A deficiency in omega 3 is a reality. The World Health Organisation recommends a contribution of 2 g/day, which is far from the daily intake provided by the "modern" diet.
It is essential to have an adequate intake of omega 3 from as many different nutrients as possible in a balanced diet.
The field of action on the body is large and performs at several levels:
On the endocrinian level, in the production of sex hormones and corticosteroids.
On the metabolic level, in the adenosine triphosphate (ATP) synthesis and fat storage.
EPA and DHA as a source of Omega 3 play their role in the proper functioning of nerve cells, immune cells and fat cells.
Many studies have highlighted the beneficial functions of polyunsaturated fatty acid on:
As far as possible, limit or avoid these kinds of food:
Rich in "trans" fatty acids: Foods derived from modern food (white bread, cakes, biscuits, pastries, margarine ...)
Limit saturated fats: red meats, butter...
Kind of food that should be privileged:
Organic cold-pressed oils (olive oil, rapeseed oil), it is important to mix the oils to achieve a better synergy and a broad spectrum of action.
Oleaginous products are a very good source of ALA (almonds, walnuts, cashews... ).
Focus on fresh small fish, not farmed (sardines, mackerels... ) to limit its exposure to heavy metals.
EPA / DHA intake