Veggie Omega

Omega 3 are polyunsaturated fatty acids found in oily fish and certain vegetable oils (chia, flax, perilla). They are described as essential because the body cannot synthesise them and they must be supplied by the diet to benefit from their many virtues. Omega 3 intake, to meet certain needs, can be achieved through food supplements alongside a varied and balanced diet.

The origin of omega-3 is mainly linked to the presence of marine algae. Algae are the first producers of omega-3 in the marine food chain. They naturally contain long-chain fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Oily fish accumulate these omega-3 fatty acids by feeding on algae or on other marine organisms that consume algae. Thus, the main source of omega-3 for fish is indirectly algae. As for plant sources of omega-3, such as flax seeds and chia seeds, they contain alpha-linolenic acid (ALA), a short-chain fatty acid. Humans can partly convert ALA into EPA and DHA, but this conversion is limited.

Signs of an omega-3 deficiency may include dry skin, dull hair, brittle nails, difficulty concentrating and remembering, mood swings, impaired vision and trouble falling asleep. Omega 3 supplementation can help meet some of these needs.

Plant-based omega-3 can be found in several sources, in particular flax seeds, chia seeds and nuts. Some vegetable oils are also rich in omega-3, such as flaxseed oil, rapeseed oil and soybean oil. It is important to note that these oils should be eaten raw or added to food after cooking, as they are heat-sensitive and can lose their beneficial properties when heated. Marine algae, such as nori, are a direct source of omega-3, including DHA and EPA, particularly beneficial for people following a vegan or vegetarian diet.

Flax seeds, chia seeds, nuts (especially walnuts), rapeseed oil (rich in omega 3), marine algae, spirulina, broad green leafy vegetables (such as spinach and kale) and soybean oil (oils rich in omega 3).