What type of food contains Omega-3?
To keep the heart in good shape, it is important to consume enough omega-3. The questions is: Where to find it and at what dose?
Valuable to the health of our heart and our brain, these so-called essential fatty acids are also powerful antioxidants. Our bodies cannot manufacture them, so you have to obtain them from food. “Eating fatty fish two to three times per week gives you the recommended daily intake of 1g of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the minimum for heart protection,” says Michel de Lorgeril, cardiologist. If the body can store the Omega-3, it is better to eat it regularly because “the body resists when destocking,” says de Lorgeril.
WHAT Type of FISH is RICH IN OMEGA-3?
Fishes that are rich in Omega-3 are not the most expensive: herring, mackerel, sardines, anchovies, trout. Avoid overconsumption of tuna as its fishing practices are loaded with toxic heavy metals, and if possible, always choose organic salmon. Shrimp, crab, and to a lesser extent, mussels, oysters, squid and octopus also provide Omega-3 as well as some algae. Dulse and nori (the black sheet around Japanese maki) are also very rich in EPA. A seasoning of dulse flakes and vinaigrette makes for a very tasty mixture on tomato salad.
ALSO IN POULTRY, EGGS AND OILS
Some animals such as poultry and their eggs, rabbit, snails, game, pork, beef, veal also contain these valuable nutrients. Fed with rich Omega-3 plants, they metabolize alpha-linolenic acids (ALA) into EPA and DHA: the flesh then becomes a source of essential fats. This was what happened in prehistoric times, when our ancestors lived by hunting and gathering. Wild life, whether plant or animal, is an Omega-3 tank. Today, there are dogs that are well endowed, especially in the Blue-White-Heart chain. For vegetarians or those who dislike fish, you can also bet on Omega-3 from plants, provided you have a supplement of DHA as it is the prerogative of marine animals.
Martine Azoulai and Nur Syazana H.
