It was long believed that fatty acids served exclusively to provide energy to the body. It is now known that they participate in many metabolic processes. Among other things, they play a role oninflammatory processes.

Inflammation

Inflammation is a defense mechanism of the body in the face of internal or external aggression such as infection, trauma, oxidative stress, or certain diseases. It can be acute or chronic, is characterized by redness, heat, swelling and is usually detected by a blood test.

Acute inflammation is our body's response to external aggression, while chronic inflammation is, in turn, due to an overzealous immune system that activates an excessive amount of white blood cells.

Natural lipids: powerful anti-inflammatories

Some lipids natural are known for their anti-inflammatory virtues. This is the case of polyunsaturated fatty acids omega 3.

Omega 3s prevent a number of conditions, the common thread of which isinflammation.They are effective against pain and prevent manyinfectionsthrough their anti-inflammatory role.In particular, they play a role in preventing disorders cardiovascular that result from inflammation of the arteries; in the treatment of intestinal lesions in people with Crohn's disease; in athletes to prevent joint injuries such as tendonitis; in the prevention and treatment of osteoarthritis by combating the symptoms and pain associated with the disease, ... In short, they act as a natural remedy powerful, allowing to fight against inflammatory diseases.

Omega 3s are divided into three types:

Alpha-linoleic acid (ALA) found in rapeseed oil, soybean oil and nuts, and eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) both of which are made by the body from alpha-linoleic acid or naturally present infatty fish such as tuna, salmon, sardines, mackerel, herring or anchovies. The ideal is to vary the animal and plant sources of omega 3.

Omega 6, on the other hand, has more of a pro-inflammatory action through the manufacture of eicosanoids. However, these are not bad fats. They are essential to the body but it is important to have a good omega 6, omega 3 ratio. If the ratio between the two is not balanced, inflammatory processes are encouraged.

Sources of omega 6 are red meats, deli meats, peanuts, pastries, and industrial products containing palm oil.

The ratio should be 3/1 but in our modern and industrial food we tend more towards a ratio of 15/1, which explains the many diseases of type inflammatory (Alzheimer's, Crohn's, psoriasis, osteoarthritis, cardiovascular diseases, ...).

Advice

In order to optimize the role of the anti-inflammatory from natural fats, it is recommended that we consume a food rich in omega 3 once a day and decrease our intake of omega 6.  

To optimize your intake and take advantage of the anti-inflammatory power of omegas 3, here is a list of foods that contain the most:

• Flaxseed and oil.

The seeds can be eaten whole or ground in yogurt, compote, granola, salad. As for its oil, it can be eaten on your salads or raw vegetables. It is recommended to choose it of organic origin, cold pressed and it is not recommended to heat it.

• Oily fish.

Among the fish to be favored are salmon, herring, mackerel, tuna, sardines... or "white fish" such as sole, skate, whiting... You can also consume cod liver oil at a rate of one spoonful per day.

• Nuts and their oils.

Walnuts are the richest in omega 3 but hazelnuts, almonds or other nuts also contain them. You can eat them whole as a snack or in your salads or use their oil in your recipes. Be careful not to heat it up.

• Rape seed oil.

This oil very rich in omega 3 can be used in slow cooking. However, be careful not to heat it too much because above 150°, it loses its properties.

As you can see, the sources of omega 3 are varied and the foods are easy to incorporate into your daily diet.

In conclusion, omegas 3 are ultra-powerful natural anti-inflammatories, which consumed in sufficient quantities and especially in a good omega3/omega 6 ratio, help fight inflammation. This helps prevent or limit the effects of inflammatory diseases. Note, however, that if your doctor has prescribedanti-inflammatory drugs, you should not stop them without medical advice, or you risk jeopardizing their effect on your disease.