Omega-3, what is it?

Omega-3s are essential fatty acids (AGE) essential to the proper functioning of our body. But although they are necessary for our health, our body is not able to synthesize them itself. Only food allows us to meet our needs. We find omega-3 mainly in marine foods such as fish and crustaceans.

Omega-3 play several essential roles in the body:

• They increase the rate of good cholesterol

• They reduce the risks of cardiovascular disease

• They participate in organ development

• They nourish the skin And warn its aging

• They have an effect anti-inflammatory and strengthen the immune system

• They are also Essential to the proper brain functioning Since the brain is made up of 60 % fat, including a majority of omega-3 fatty acids.

They are also essential to ensure Health and beauty of nails and hair.

Their effects on hair are considerable:

• Thanks to their moisturizing properties, the skin of the scalp is hydrated and protected. And since healthy hair begins with a healthy scalp, omega-3 promotes better hair health.

• They strengthen the hair fiber, which makes the hair that is both brighter, flexible and silky, but also less brittle.

• They prevent the hair fall and promote the growth of the hair.

How do you know if you lack omega-3?

If you eat little or no marine products, it is possible you have an omega-3 deficiency. If your hair is dull and brittle and you lose more than usual (more than 50 to 100 per day), this is another sign of a probable deficit. To check it, do not hesitate to consult your doctor.

Do you have an omega-3 deficiency: what to do?

To maintain a good omega-3 rate and take advantage of its health benefits, WHO recommends eating 2 to 3 portions of fatty fish per week (herring, tuna, anchovies, salmon and sardine) or crustaceans (oyster, shrimp, mold, etc.). Also favor vegetable nuts of nuts, rapeseed or flax, which are rich in omega-3.

If this is not one of your eating habits or you are already in deficiency, do not forget to supplement yourself!

Supplementation will also be important during the pregnancy, because omega-3s are necessary to the growth and development of the fetus and the baby.

Proteins, another essential element for bright health hair

Proteins are essential in a balanced diet to ensure the proper functioning of the body. Proteins from fish and meat have the advantage of containing amino acids such as cystine and methionine, which participate in the formation of keratin, main component of the hair.

For healthy hair, you should therefore not neglect the protein intake of your daily diet. We consider that it takes more or less 0.85 gram per kilograms of protein per day for an adult, which is equivalent to 50 or 60 grams of protein daily for a person of average corpulence whose weight is between 60 and 70 kg .

Our favorite fish -based recipe: Papillote salmon

For 4 people.

• Preheat the oven to 210 °. Meanwhile, wash and cut in small pieces 2 tomatoes, 2 zucchini, 4 carrots and 4 leeks.

• Then prepare your papillotes. Cut 4 pieces of sulfurized papers and place on each 1/4 of your vegetable mixture and a steak of salmon.

• Sprinkle the fish with Provence herbs, salt, pepper and herbs. Then add a drizzle of olive oil and lemon juice.

• Finally close each papillote by folding the paper on each side and place them in the oven for 20 minutes.

• Enjoy this good little dish with full rice or potatoes according to your preference.