Combien d’Omega-3 par jour pour toute la famille ?

Quel dosage en omega-3 est recommandés par l’ANSES ?

L’ANSES recommande une consommation quotidienne de 250 mg d’EPA et 250 mg de DHA par jour pour bénéficier de leurs bienfaits.

Les Sources végétales d’apport en Oméga 3

Les apports d’origine végétale pour 100 g (Source Table Ciqual des aliments 2017) :

Huile de Colza : 7.54% d’ALA (0% EPA, 0% DHA)
Huile de Lin : 53.3% d’ALA (0% EPA, 0% DHA)
Huile de noix: 11.9% d’ALA (0% EPA, 0% DHA)

Avec un taux de transformation d’ALA en EPA et DHA de 0.25%*, il faudrait absorber

200 ml d’huile de colza (1956 kCal), ou 29 ml d’huile de lin (284 kcal), ou 170 ml (1665 kCal) d’huile de noix quotidiennement pour atteindre les recommandations de l’ANSES.

Les sources marines d’apport en Oméga-3

Principalement concentrés dans les poissons gras, L’EPA et le DHA sont directement disponibles à partir de ces sources alimentaires :

Les apports d’origine animale pour 100g (Source Table Ciqual des aliments 2017) : exemples

Filet de hareng doux fumé : 0% ALA, 0.49% EPA, 0.56% DHA
Maquereau cuit ou rôti: 0% ALA, 0.8% EPA, 1.34% DHA
Saumon cuit vapeur: 0% ALA, 0.64% EPA, 1.11% DHA

Ces poissons procurent en moyenne plus de 100% des recommandations de l’ANSES en EPA et DHA, pour des apports caloriques de 162 à 228 Kcal pour 100g (dont un apport important en protéines).

What is good health?

Body changes in later life call for changes in your diet

Do you have a good lifestyle?

Lifestyle simply means the way in which you live. Health and lifestyle go hand in hand. You might feel you have a good lifestyle if you are physically active, eat healthily and generally experience a sense of wellbeing. Conversely, if you want good health you should also have a good lifestyle.

Physical activity is the major contributor to a good lifestyle, but diet, drugs, stress, sleep and social conditions are also play an important role. Being able to use the body properly to avoid injury also affects lifestyle. Physical activity can also prevent depression and help you to recover more quickly from mental illness, both of which obviously affect your lifestyle.

How does the aging process affect your immune system?

Diet can be a difficult topic for many. Perhaps you eat too much or too little or maybe you find it hard to know what foods to combine to have a balanced diet. It’s also important to eat food that contains important vitamins, minerals and dietary fibre, omega-3 and antioxidants. On top of all this, you also need to get enough energy, protein and the correct fatty acids. The requirement for these nutrients changes throughout your life. When you are older you also have different requirements than children and younger adults. Women also have different requirements than men. Pregnant and breastfeeding mothers also have special requirements.

When you get older, you lose muscle mass and your body requires less energy and therefore less food. You may lead a less active life than you did before, which is why you require less food. However, your need for minerals, vitamins and other nutrients remains the same. Of course, there are plenty of healthy and active older people, but when you reach 70 to 80 years of age, it’s easier to become ill, especially during flu season.

Some steps you can take to improve your lifestyle and health are to:

eat a healthy and varied diet
stay active
watch your weight
avoid too much alcohol and don’t smoke
get enough sleep
think positive
practise good hygiene

What is good quality of life?

The World Health Organisation (WHO) defines quality of life as a state where the individual can realise their potential, cope with normal stressful situations, work in a rewarding and positive way, and be able to contribute to others and society.

Quality of life is a wide and somewhat diffuse concept that includes joy in, and a desire for, life. These are values that are rather felt than measured, which in turn are based on personal environment and choices. Quality of life doesn’t necessarily depend on being healthy or sick. It’s the moments between worries, sorrows, problems and ailments that matter. For example, if you have a chronic illness, a feeling of mastery can be important when talking about quality of life.

To sum up, quality of life is a combination of health, lifestyle, networks and social support. It’s about experiencing joy, meaning in life, satisfaction, security and a sense of belonging, as well as being able to use your strengths. It’s also about feeling interest in life, coping with everyday situations and a being committed to something or someone. If you have good quality of life, you will be able to cope better with the inevitable stressful situations in life.