Chemical definition

Omega-3 molecules have a long carbon chain with hydrogen and several double bonds (we also speak of polyunsaturated fatty acids: this means that the chain is not completely saturated with H-hydrogen atoms).

The term omega-3 is a generic term that includes several different fatty acids:

• Alpha-linolenic acid (ALA) with 18 carbon atoms and 3 double bonds
• Eicosapentaenoic acid (EPA) with 20 C and 5 double bonds
• Docosahexaenoic acid (DHA) with 22 carbon atoms and 6 double bonds
• Docosapentaenoic acid (DPA) with 22 carbon atoms and 5 double bonds

As we can see, the number 3 in the term omega-3 strictly means 3 unsaturated bonds, but some fatty acids that belong to this family have more than 3 bonds (5 or 6), so it is a group of fatty acids in the broadest sense.

Nutritional recommendation

It is recommended to consume 5 portions of omega-6 for 1 portion of omega-3.

Unfortunately, this ratio is not respected in industrialised countries, where poor eating habits, mainly characterised by an increase in calorie intake, tend to result in a high intake of omega-6 and a low intake of omega-3.

In these countries, the average person consumes up to 8 portions of omega-6 and 1 portion of omega-3.

Recommended maximum daily intake

Whether you take omega-3s in capsule, tablet or liquid form (including fish oil), do not exceed 3 grams a day.

Higher doses can cause bleeding and weaken the immune system.

Effects of omega-3

Fatty acids (not just omega-3s) play a key role in the human body, acting as hormones that transmit various messages.

For example, after an injury, the body sends signals that are characteristic of inflammation, and several fatty acids (such as prostanoids) intervene in this inflammatory mechanism.

Omega-3 has an anti-inflammatory role. Omega-6, on the other hand, is thought to be pro-inflammatory.

In general, Western diets are very high in omega-6 fatty acids and are suspected of contributing to chronic disease.

It is thought that omega-3 fatty acids, which are stored in the cell membrane by being converted into other molecules, may also have a beneficial effect and play a role in protecting against bad cholesterol and inhibiting the formation of atheroma plaques.

Indications

As we have seen with the effects mentioned above, omega-3 fatty acids would play a very beneficial role against various inflammatory diseases such as arthritis (including rheumatoid polyarthritis), stress, acne or even cancer (in prevention).

There is even talk of a possible effect against depression (assuming that depression has an anti-inflammatory compound).

Omega-3s are also very good at preventing various cardiovascular diseases, such as high cholesterol, hypertension and stroke.

It is also thought that omega-3s can improve brain functions (concentration, memory...) and prevent endometriosis.

Where can you find omega-3?

To get 1.3g of vegetable omega-3 (ALA):

• ½ teaspoon (2ml) flaxseed oil
• 2 tablespoons (10ml) ground flaxseed
• 2 tablespoons chia seeds
• 2 tablespoons (15ml) rapeseed oil
• ¼ cup (60ml) walnuts
• 2 tablespoons (22ml) soya oil
• 13g hemp seeds

To obtain 1.3 g of marine omega-3 (EPA + DHA)

• 50g Atlantic Mackerel
• 65g Atlantic farmed salmon
• 80g canned pink or red salmon
• 80g of Atlantic or Pacific herring
• 130g canned white or albacore tuna
• 130 g tinned sardines