Omega 3s are ESSENTIAL fatty acids, they play a PRIMORDIAL ROLE in our body as their name suggests.

There are 3 types of omega 3:

ALA: alpha-linolenic acid:
The only one that is not synthesized by our body. It is therefore important to provide it through our diet, but also through food supplements. It is found in particular in:

– vegetable oils (for example: linseed, walnut, rapeseed oil),

-chia seeds, flax seeds,

– fresh nuts,

– raw egg yolks (soft-boiled, fried eggs),

– avocads

It contributes to good cardiovascular and nervous functioning

EPA: eicosapentaenoic acid:
It can be synthesized by our bodies from ALA, but in very small amounts. It is found in:

– fatty fish (salmon, mackerel, smoked herring),

-Salmon eggs,

It contributes to good cardiovascular function

DHA: docosahexaenoic acid:
It can also be synthesized in small amounts from ALA. It is also found in:

– fatty fish (mackerel, smoked herring, sardines, salmon)

It plays an important role in the development and maintenance of cells and our brain, as well as for our eyes (retina)

It is important to have a sufficient intake of omega 3, especially during pregnancy and breastfeeding as they play an important role in the proper development of cells, and therefore of the fetus. If you are VEGAN, be sure to consume enough omega 3 of plant origin (chia seeds, flax seeds, etc.), oleaginous fruits (camelina, flax, walnuts, rapeseed, etc.)

The recommended dose of omega 3 per day:

adults: ALA 2 to 2.5g / day EPA 250mg / day DHA 250mg / day

pregnant women: ALA 2.25g / day EPA 250mg / day DHA 250mg / day