have this particular ability to be both essential for tasty cooking and at the same time essential for balanced nutrition and health.
THE ONLY FULLY FATTY FOOD
It is exceptional for a food to be purely composed of a single nutrient: oil is the only food composed exclusively of lipids . This makes it the most energetic food in our diet, a very unique place!
If all oils are composed of 100% lipids, each one retains its unique composition and flavors. And as is often the case in nature, it is variety that reveals the best synergies. You have to consume different oils to cover everyone's needs. For this we can alternate their consumption during the week. It is also possible to use oils already combined in studied proportions.
| 3 good reasons to prefer oils in the organic version · They are made from organic seeds or organic fruits, devoid of these pesticides, some of which are lipophilic and therefore have an affinity for being lodged in what is fatty. · These seeds and fruits are mechanically and cold pressed, which preserves their taste and nutritional qualities. · To ensure that this preservation continues over time, the filtered oils are then stored away from light in tinted bottles. |
BENEFITS SHARED BY THE WHOLE FAMILY
“Prefer vegetable oils (notably rapeseed and walnut oils rich in omega 3 and olive alternately ) to benefit from the benefits of each.” This recommendation from the National Nutrition and Health Program (PNNS) is anything but accidental! Indeed, fluid vegetable oils are essential to the balanced diet of the whole family. Their fluidity is explained by a predominance of unsaturated fatty acids, the “good fat”: omega 3-6-9.
| We will classify tropical oils separately , creamy or solid at an ambient temperature of 23-25 °C: coconut or copra, palm, palm kernel oils... we will consider them here rather as fats, mostly saturated (hence their spreadable texture), closer to the profile of butter. |
Among the unsaturated fatty acids, we will remember the essential fatty acids :
- the two essential ones, linoleic acid (omega-6) and alpha-linolenic acid (omega-3) which the body is unable to produce. It is essential to find them in food.
- the 2 conditionally essential so-called long-chain omega-3s, EPA and DHA . They are required if the intake of their alpha-linolenic precursor (ALA) is not sufficiently provided in the diet.
These fatty acids play essential roles in the normal functioning of cells. Including the cells constituting the brain, the nervous system, the heart, blood vessels, the skin... or those managing immunity, the hormonal system, vision or blood coagulation. All cells!
To be optimal, the daily intake of omega-6 fatty acids should not be more than 5 times higher than that of omega-3. (at the risk of limiting the transformation of ALA into DHA, which is already low)
OTHER BENEFITS MORE SPECIFIC TO EACH PERSON
Life is made up of successive physiological stages, during which the nutritional needs for fatty acids become more acute.
DURING PREGNANCY OR BREASTFEEDING
The mother's consumption of essential fatty acids and in particular DHA contributes to the development of the baby before and after birth. This is why pregnant or breastfeeding women need to increase their energy and essential fatty acid intake. In particular, maternal DHA participates in the cerebral, neuronal and visual functioning of the fetus and then the breastfed newborn.
During this period of life from 0 to 3 years, babies need large quantities of lipids (up to half their calories!). In terms of omega-3, a boost is welcome during meals (breast milk, growth milks, fatty fish or oils which are rich in DHA).
WHEN THE CHILDREN GROW UP
Gradually, the child's diet becomes closer to that of older children, portion size aside. Essential fatty acids remain essential to allow normal growth. Now is definitely not the time to slow down on vegetable oils! You must then count on a routine of 2 fish dishes/week and a daily oil generous with omega-3.
THE ESSENTIALS IN YOUR ADULT LIFE
Although lifestyles and rhythms vary greatly from one adult to another, their needs for essential fatty acids are, however, constant for a balanced diet.
A good habit is to replace saturated fats with unsaturated ones. This helps maintain normal cholesterol levels.
In the same vein, extra virgin olive oil at a rate of 2 tbsp/day provides polyphenols which help protect blood lipids against oxidative stress.
This is significant for the 1,000 personal and professional lives we then have to live!
PAMPER YOUR HEALTH CAPITAL FROM THE AGE OF 50
DHA contributes to the maintenance of visual functions and participates in the normal functioning of the brain. In some people, the conversion of ALA into DHA can become sluggish, an increased intake of DHA is welcome.
Vegetable oils mostly provide vitamin E, valuable for protecting cells from attacks linked to the stresses of modern life.
Maintaining your shape on a daily basis is essential to maintain harmony between body and mind.
The intake of essential fatty acids is valuable for the health of everyone, at all ages. It's up to everyone to find the best organic vegetable oils to satisfy the needs of their body and taste buds. Enjoy your food
Patricia Boulos, Consulting dietician-nutritionist