Over time, with changing dietary habits, the consumption of fatty, salty, and sugary foods has intensified. This trend has contributed to the increased prevalence of overweight and obesity as well as a rise in eating disorders. This nutritional imbalance, partly explained by the emergence of ready-to-eat products, has led to a disproportionate intake of omega-6 and omega-3 fatty acids. Today, the ratio of omega-6 to omega-3 consumption is 15:1, whereas it should ideally be closer to 5:1 or even 4:1 (AFSSA, 2008; Bleu-Blanc-Cœur Charter, 2016).
Studies have shown that this imbalance contributes to the rising prevalence of various conditions such as obesity, type II diabetes, and cardiovascular diseases. It is therefore crucial to understand the key role of omega-3 fatty acids and their positive impact on combating these increasingly common chronic diseases.
What are omega-3 fatty acids?
Definition of omega-3s
Lipids, commonly referred to as “fats” are essential components of food that provide energy. They should account for 35% to 40% of total energy intake.
Lipids can be categorized into different types, which vary in their effects on the body:
- Saturated fatty acids: To be consumed in moderation. These are solid at room temperature and found in animal fats (butter, cheese) and some vegetable fats (palm oil). While necessary for the body, excessive consumption, particularly alongside a diet rich in carbohydrates and imbalanced in fats, promotes cardiovascular diseases.
- Unsaturated fatty acids:
- Monounsaturated fatty acids (omega-9): Recommended (e.g., olive oil, avocado).
- Polyunsaturated fatty acids: Omega-3s are recommended, while omega-6s should be limited. Although essential, excessive intake of omega-6 can promote cardiovascular diseases.
- Trans fatty acids: To be avoided. These are industrially produced through hydrogenation (adding hydrogen molecules to the base compound) and contribute to cardiovascular disease risk.
Why omega-3s must be obtained through diet?
Omega-3 polyunsaturated fatty acids are essential for the proper functioning of the body. However, the human body cannot synthesize them, so they must be obtained through dietary sources.
There are several types of omega-3s:
- Alpha-linolenic acid (ALA): The precursor of the omega-3 family. The French National Agency for Food, Environmental and Occupational Health & Safety (ANSES) recommends an intake of 1% of total energy, equivalent to 2.2 g/day.
From this precursor, derivatives can be synthesized, the main ones being:
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
ANSES recommends a daily intake of 500 mg (EPA + DHA), with at least 250 mg from DHA.
What are omega-3s good for?
Omega-3 fatty acids are integral to cell membranes and essential for the development and functioning of the retina, brain, and nervous system (ANSES). They also exhibit anti-inflammatory properties, unlike omega-6s, which have pro-inflammatory effects.
To be useful to the body, both omega-3 and omega-6 fatty acids must be converted by the body. However, a single enzyme is responsible for this transformation, leading to competition between the two. Consequently, a higher intake of omega-6 prioritizes its conversion over omega-3, amplifying the negative impacts of omega-6, such as increased adipocyte (fat cell) formation and disease development.
What foods contain omega-3?
Omega-3s are found in both plant and animal sources.
- Plant-based sources:
- Walnuts
- Flaxseed: The richest plant-based source of omega-3, flaxseed contains 30%-35% fat, nearly 45% of which is alpha-linolenic acid (ALA).
- Chia seeds
- Vegetable oils: Canola, flaxseed, and soybean oils are particularly rich in omega-3s.
- Animal-based sources:
- Fatty fish: Salmon, tuna, mackerel, sardines, and herring provide EPA and DHA.
Despite the richness of these foods, the food industry often favors other ingredients, such as palm oil, which are more practical and cost-effective but tend to be richer in omega-6 than omega-3.
Health benefits of omega-3 fatty acids
1. Cardiovascular health
According to the World Health Organization (WHO), cardiovascular diseases account for 31% of global mortality. These diseases affect the heart and blood vessels and are largely preventable by addressing behavioral risk factors such as poor diet and obesity. Psychological and pharmacological treatments can also improve patient outcomes.
EPA and DHA omega-3s have been shown to support cardiovascular health by producing anti-inflammatory derivatives that promote blood vessel dilation and reduce platelet aggregation (anticoagulant effects) (Pierre Weill et al., 2002).
Additionally, omega-3s can help lower blood pressure, triglycerides, and cholesterol levels, thereby reducing the risk of cardiovascular events.
2. Benefits for obese patients
Since the 1970s, the prevalence of overweight and obesity has increased significantly, reaching 17% among adults in France (Obépi-Roche Survey, 2020). This rise is largely attributed to lifestyle changes, including high-calorie, fat-rich, and sugar-laden diets, as well as sedentary behavior.
Obesity is characterized by an imbalance between calorie intake and expenditure. Excessive omega-6 intake can also contribute to obesity by promoting adipose tissue development.
Solutions to combat obesity include:
- Reducing calorie intake from fats and sugars
- Increasing the consumption of fruits, vegetables, legumes, and whole grains
- Maintaining balanced meal proportions
- Engaging in regular physical activity
Incorporating flaxseed flour into the diet (e.g., in bread) offers additional benefits (Pierre Weill et al., 2002):
- Improves the omega-6/omega-3 ratio
- Increases omega-3 concentrations in the body
- Reduces levels of “bad” fats
- Helps prevent weight regain
3. Benefits for diabetic patients
Type II diabetes, characterized by improper insulin utilization, results in abnormally high blood sugar levels. Beyond genetic predisposition, type II diabetes is primarily driven by behavioral factors such as excess weight and insufficient physical activity. A balanced diet, regular exercise, and weight loss, when needed, can help regulate blood sugar levels. Antidiabetic treatments may also be prescribed.
Consuming omega-3-rich foods, such as those meeting the Bleu-Blanc-Cœur guidelines, can reduce insulin resistance, fasting insulin levels, and fasting blood glucose.
4. Combating cognitive decline
Omega-3s, with their multiple unsaturations (polyunsaturated fatty acids), enhance membrane fluidity, optimizing serotonin (the “happiness hormone”) transport. This helps mitigate depression risks. Omega-3s also improve sleep quality and concentration in children with ADHD (attention deficit hyperactivity disorder).
Their properties support neural health, potentially reducing inflammation and neurodegeneration. For instance, Alzheimer’s disease, characterized by neuronal degeneration, is associated with neuroinflammation. The 2013 International Conference on Nutrition and the Brain in Washington highlighted the impact of dietary fats on neurological disorders. Omega-3s thus represent a promising strategy for both the management and prevention of Alzheimer’s disease.
The advantages of omega-3s are undeniably significant. Their role in health and disease prevention is becoming increasingly evident. However, omega-3 consumption remains insufficient, with approximately 90% of the French population deficient (ANSES, 2015). At Valorex Food, our product selection and processing methods ensure superior nutritional quality. Our flaxseed flours stand out for their high omega-3 content and their ability to nutritionally enhance recipes in which they are incorporated.
