Recettes saines aux Oméga-3

Depuis plusieurs années, les oméga-3 sont très populaires. Nutriments essentiels, ils appartiennent à la catégorie des lipides.

Ils sont considérés comme de « bons gras » indispensables au bon fonctionnement de notre organisme. Que disent la science et les experts en nutrition à propos des oméga-3 ? Quels sont les effets prouvés sur notre santé ? Comment bien les consommer ?


Les Oméga-3 et 6 sont source d’énergie pour notre organisme. Ce sont également les constituants des membranes de nos cellules.

Ainsi, la moitié de la masse du cerveau est constituée d’acides gras, dont 70% sont des oméga-3. Ces « bons gras » participent au bon fonctionnement de notre corps et sont impliqués dans de nombreux mécanismes physiologiques : le métabolisme, l’immunité, l’inflammation…

Les oméga-3 et 6 sont des acides gras dits « essentiels » car notre organisme ne peut pas s’en passer et il n’est pas capable de les fabriquer en quantité suffisante.

Ils doivent donc être impérativement apportés par l’alimentation.


Les aliments les plus riches en oméga-3 EPA/DHA sont les poissons gras comme la morue, le hareng, la sardine, le maquereau.

L’huile de foie de morue de qualité est également particulièrement intéressante pour sa haute teneur en EPA/DHA et elle contient également la précieuse vitamine D.

Les oméga-3 ALA sont apportés par des aliments d’origine végétale comme l’huile de colza, l’huile de lin, les légumes à feuilles vertes (brocoli, épinards, laitue, mesclun, roquette…), les légumineuses (lentilles, haricots rouges et blancs…), les fruits secs (noix, amande, noix de cajou…).

Les huiles végétales de colza et de lin sont une bonne alternative pour couvrir facilement vos besoins en ALA.

Vous pouvez les associer dans votre vinaigrette à de l’huile de foie de morue.

Découvrez nos recettes saines, faciles, rapides et savoureuses !


What is good health?

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.

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:

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.

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