Omega-3s provide numerous benefits, particularly for the retina of the eyes and cardiovascular health. It is essential to include foods such as oily fish at least twice a week and to eat a few handfuls of nuts!
Omega-3s are fatty acids, i.e., lipidic constituents, in other words, fats. More precisely, omega-3s belong to the family of polyunsaturated fatty acids, compounds that are essential to the proper functioning of the body. This family is made up of omega-6 and omega-3.
The precursor of all omega-3s is alpha-linolenic acid (ALA). From this, the body can synthesize all the omega-3s, some of which are qualified as essential, such as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). It is therefore essential to have a diet sufficiently rich in omega-3 to compensate for any deficiencies.
Health authorities establish daily nutritional recommendations to ensure a good supply for the body. Below are the recommendations issued by the EFSA (European Food Safety Authority) concerning omega-3 intakes for children and adolescents:
Alpha-linolenic acid (ALA) | |
Infants (7-11 months, male and female) | 0.5% of energy intake
|
Children (1 year, male and female) | |
Children (2 – 3 years, male and female) | |
Children (4 – 17 years, male and female) | |
Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) | |
Infants (7 – 11 months, male and female) | 100 mg/day DHA |
Children (1 year, male and female) | 100 mg/day DHA |
Children (2 – 3 years, male and female) | 250 mg/day DHA + EPA |
Children (4 – 17 years, male and female) | 250 mg/day DHA + EPA |
The latest food consumption survey in Belgium conducted between 2014 and 2015 show the following results.
Age category | Usual intake of DHA and EPA |
3 – 5 years | 75 mg/day |
6 – 9 years | 125 mg/day |
10 – 13 years | 154 mg/day |
14 – 17 years | 169 mg/day |
The results show that Belgian children do not consume enough omega-3 daily.
Integrating foods rich in omega-3 into the daily diet does not present any great difficulties. Many foods can cover the body’s needs.
Vegetable sources are good sources. Flaxseed oil is undoubtedly the wealthiest oil, providing 53.3 grams of omega-3 per 100-gram serving. Other rarer oils such as chia oil or walnut oil can be used to enhance salad dressings while contributing to a good intake of omega 3. Be careful, however, to use these oils only in cold preparations, as they are not heat resistant. In terms of animals, fatty fish such as mackerel, salmon or red tuna play an essential role in varying the food sources of omega 3.
Omega-3s act at different levels in the body. Here are some explanations:
Omega-3s are particularly present in the retina of the eyes. Indeed, the cells of the retina cannot function without the presence of omega 3. They allow the daily renewal of light-sensitive neurons. Thus, they contribute to the maintenance of normal vision. In addition, maternal intake of DHA contributes to the normal development of the eyes of the fetus and breastfed infants.
DHA is the major fatty acid in the brain. One study found significant effects on the performance of problem-solving tasks by 9-month-olds whose mothers had consumed DHA during pregnancy. Health authorities recognize that DHA consumption contributes to normal fetal brain development for a daily intake of 200 mg of DHA in addition to the recommended daily intake of omega-3 fatty acids for adults.
Several large-scale studies have examined the impact of omega-3 intake on the secondary prevention of coronary heart disease, i.e., diseases affecting the arteries supplying the heart. For example, one study showed a 21% reduction in total mortality due to cardiovascular disease after omega-3 supplementation for populations that usually consume little fish. Omega-3s help reduces triglyceride levels, prevent blood vessel inflammation, and clot formation, and reduce the growth of plaque that clogs blood vessels.
Omega-3s are defined as fatty acids, which are constituents of fats. Omega-3s provide numerous benefits, particularly for the retina of the eyes and cardiovascular health. Finally, omega-3s allow good development of the fetus’ brain and thus facilitate children’s learning. However, most children do not consume enough omega 3. It is therefore essential to include foods such as oily fish at least twice a week and to eat a few handfuls of nuts!
