Why should oils be diversified?

among saturated, monounsaturated fatty acids (omega 9) and polyunsaturated fatty acids (omega 3 and 6), they are synthesized by the organism only in small amounts: sufficient food intake is therefore essential to the proper functioning of the organism! The brain is composed of 60% fatty acids, of which 70% are omega 3!

omega 3 and omega 9 are anti-inflammatory, while omega 6, consumed in excess, are pro-inflammatory! omega 3 and omega 6 compete because they use the same enzymes to be degraded.

or, the Western diet is unbalanced: far too rich in omega 6. If the ideal ratio is 1/4 of omega 3 for 3/4 of omega 6, the majority of people are closer to 1/20th of omega 3 or less. This prevents the correct degradation of omega 3, leaving the door open to digestive, nervous, cardiovascular and immune disorders, and an increase in the risk of neuro-degenerative and autoimmune diseases.

So, how can we ensure optimal balance?

a few pillars:

- algae

- germinated seeds

- the weld

- Chia seeds

... and the consumption of various oils on a daily basis!

The ideal quantity? 4 tablespoons of oil a day. For example, 2 tablespoons of olive oil for omega 9, and 2 spoons of an oil rich in omega 3 such as lin oil - a real omega 3 concentrate (50% for 18% omega 9 and only 15% omega 6) - and hemp oil (20% omega 3 for 60% omega 6 and 12% omega). other oils (noix, perilla, cameline, rapeseed, wheat germ). will again bring you their unique benefits and flavours. They will also allow you to ensure a consistent intake of vitamin e, which protects our cells from oxidative stress and acts in synergy with vitamin c. avoid at all costs margarins, whose hydrogenated fats have harmful effects on the arteries!

important!

these oils are to be consumed raw to not destroy omega 3. As a reminder, only olive oil supports heat without being deteriorated, with omega 9 being much less sensitive. sunflower and peanut oils are far too rich in omega 6, and coconut oil is to be consumed in moderation due to its saturated fatty acid content, whose excess increases membrane rigidity, decreases nerve and hormone transmission, and slows lymphatic circulation.

choose virgin oils of first cold pressure, extracted preferably by artisanal processes.

Be careful, these oils are very sensitive to oxidation! it is necessary to buy them in an opaque container and preserve them from air and light. after opening, keep them fresh, in the lower floor of the refrigerator and consume them within 2 months to avoid any risk of rancid.

anne laure is naturopath and reflexologist

www.reflexenature.fr