{"id":336,"date":"2015-06-10T19:16:59","date_gmt":"2015-06-10T19:16:59","guid":{"rendered":"http:\/\/blogue.sentinellesante.ca\/?p=273"},"modified":"2022-02-03T07:51:22","modified_gmt":"2022-02-03T12:51:22","slug":"le-point-sur-les-omega-3","status":"publish","type":"post","link":"https:\/\/cliniquesmedicaleslacroix.com\/fr\/le-point-sur-les-omega-3\/","title":{"rendered":"Le point sur les om\u00e9ga-3"},"content":{"rendered":"<p><em>par Isabelle M\u00e9nard, Dt.P.<\/em><\/p>\n<p>Les Om\u00e9ga-3 sont des acides gras essentiels \u00e0 la sant\u00e9 humaine, c&#8217;est-\u00e0-dire qu&#8217;ils doivent \u00eatre consomm\u00e9s\u00a0via l&#8217;alimentation. Ils ont \u00e9t\u00e9 \u00e9tudi\u00e9s abondamment dans les derni\u00e8res ann\u00e9es pour leur bienfaits\u00a0sur la sant\u00e9. Les bienfaits principaux des om\u00e9ga-3 sont les suivants :<\/p>\n<ul>\n<li>Pr\u00e9vention de l\u2019ath\u00e9roscl\u00e9rose<\/li>\n<li>R\u00e9duction des triglyc\u00e9rides<\/li>\n<li>R\u00e9duction de l\u2019hypertension<\/li>\n<li>Augmentation du \u2018\u2019bon cholesterol\u2019\u2019 (HDL)<\/li>\n<li>R\u00e9duction de la formation de caillots<\/li>\n<li>Pr\u00e9vention de l\u2019inflammation<\/li>\n<li>R\u00e9duction de certaines arythmies (arythmies ventriculaires malignes)<\/li>\n<li>Pr\u00e9vention et\/ou traitement des troubles de l\u2019humeur et sympt\u00f4mes d\u00e9pressifs<\/li>\n<\/ul>\n<h2>Quelles sont les sources d&#8217;om\u00e9ga-3?<\/h2>\n<p>Les om\u00e9ga-3 proviennent soit des poissons et fruits de mers ou des produits v\u00e9g\u00e9taux.<br \/>\nLes om\u00e9ga-3 retrouv\u00e9s dans les poissons et fruits de mers (saumon, truite, thon, etc.) sont en fait des EPA+DHA. Tous les bienfaits des om\u00e9ga-3 sur la sant\u00e9 humaine \u00e9tudi\u00e9s \u00e0 ce jour sont li\u00e9s \u00e0 cette forme. Quant \u00e0 ceux d&#8217;origine v\u00e9g\u00e9tale (graine de lin, chia, noix de Grenoble, etc.), il s&#8217;agit de ALA, auxquels aucun effet b\u00e9n\u00e9fique pour la sant\u00e9 n&#8217;a \u00e9t\u00e9 confirm\u00e9 \u00e0 ce jour. Ils peuvent cependant \u00eatre transform\u00e9s en EPA+DHA par le corps, mais ce proc\u00e9d\u00e9 est tr\u00e8s inefficace (seulement 1 \u00e0 8% de tous les ALA seront transform\u00e9s en EPA + DHA). <strong><em>Il est donc important de favoriser les sources marines d&#8217;om\u00e9ga-3 afin de jouir des\u00a0bienfaits des EPA+DHA.<\/em> <\/strong><\/p>\n<h2>Quelle quantit\u00e9 d\u2019om\u00e9ga-3 ai-je besoin chaque jour?<\/h2>\n<ul>\n<li>Pour\u00a0ceux <span style=\"color: #000000;\"><strong>SANS ant\u00e9c\u00e9dents de maladies cardiovasculaires\u00a0:<\/strong><\/span> 500 \u00e0 800mg EPA+DHA. Consommer une vari\u00e9t\u00e9 de poisson 2 portions de 75g par semaine, avec pr\u00e9f\u00e9rence pour les poissons gras.<\/li>\n<li>Pour ceux <span style=\"color: #000000;\"><strong>AVEC ant\u00e9c\u00e9dents de maladies cardiovasculaires<\/strong>\u00a0<\/span>: 1g EPA+DHA, soit environ 1 portion de 75g de poisson gras par jour ou suppl\u00e9ments sous surveillance m\u00e9dicale.<\/li>\n<li>Pour ceux ave<strong>c hypertriglyc\u00e9rid\u00e9mie\u00a0: <\/strong>2 \u00e0 4g EPA+DHA, soit environ 1 portion de 150g de poisson gras par jour ou suppl\u00e9ments sous surveilance m\u00e9dicale.<\/li>\n<li>Pour ceux souffrant de <strong><span style=\"color: #000000;\"><strong>d\u00e9pression ou de troubles psychotiques<\/strong>\u00a0<\/span><\/strong>: 1g EPA+DHA, soit environ 1 portion de 75g de poisson gras par jour ou suppl\u00e9ments sous surveillance m\u00e9dicale.<\/li>\n<\/ul>\n<p>Saviez-vous que&#8230; <strong><em>Les canadiens consomment en moyenne 25% ou moins de leurs besoins en EPA+DHA. <\/em><\/strong><\/p>\n<h2>Quels poissons favoriser?<\/h2>\n<p>R\u00e8gle g\u00e9n\u00e9rale, les poissons et fruits de mer \u00e0 chair fonc\u00e9e sont consid\u00e9r\u00e9s comme \u2018\u2019gras\u2019\u2019 et sont une source d\u2019om\u00e9ga-3. Afin de maximiser votre taux d\u2019om\u00e9ga-3 et minimiser votre exposition au mercure et autres contaminants retrouv\u00e9s dans les produits de la mer, consultez l\u2019article Top 5 des poissons les plus riches en om\u00e9ga-3 et faibles en mercure.<\/p>\n<h2>Qu\u2019en est-il des produits enrichis en om\u00e9ga-3 comme les \u0153ufs, la margarine, etc.?<\/h2>\n<p>De nombreux produits sont maintenant enrichis en om\u00e9ga-3. La quantit\u00e9 d\u2019om\u00e9ga-3 dans une portion d\u2019aliment se retrouve sur l&#8217;\u00e9tiquette nutritionnelle. Toutefois,\u00a0celle-ci ne vous informe pas s\u2019il s\u2019agit de EPA+DHA ou de ALA. Il est important de lire la liste des ingr\u00e9dients afin de savoir si l\u2019aliment a \u00e9t\u00e9 enrichi d\u2019huile de poisson (EPA+DHA) ou d\u2019huile de lin ou autres v\u00e9g\u00e9taux (ALA). Rappelez-vous que tous les om\u00e9ga-3 ne sont pas cr\u00e9\u00e9s \u00e9gaux! Favorisez les produits \u00e9tant une source de EPA+DHA. Les ALA sont si peu convertis en om\u00e9ga-3 utilisables par votre corps que l\u2019achat de ces produits est quasi inutile. Soyez \u00e9galement conscients que beaucoup de produits \u00e9tant une source de EPA et DHA n&#8217;en contiennent que tr\u00e8s peu comparativement \u00e0 une portion de poisson gras.<\/p>\n<p><em>Tableau 1 &#8211; Aliments fonctionnels et om\u00e9ga-3<\/em><\/p>\n<table>\n<tbody>\n<tr>\n<td width=\"293\"><strong>Aliments fonctionnels \u00e9tant une source EPA+DHA<\/strong><\/td>\n<td width=\"293\"><strong>Quantit\u00e9 n\u00e9cessaire afin de remplacer 1 portion de saumon d\u2019\u00e9levage (50 \u00e0 85g)<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"293\">Margarine Om\u00e9ga-3 Plus\u00a0Becel<br \/>\nYogourt Danino<br \/>\nDanone \u0152uf entier Om\u00e9ga-3<br \/>\nJus d\u2019orange OhM\u00e9gaJ Menu Bleu<\/td>\n<td width=\"293\">200ml ou 40c. th\u00e9<br \/>\n2,5kg ou 25 pots de 100g<br \/>\n12 oeufs<br \/>\n5 litres<\/td>\n<\/tr>\n<tr>\n<td width=\"293\"><strong>Aliments fonctionnels n\u2019\u00e9tant PAS une source EPA+DHA <\/strong><\/td>\n<td width=\"293\"><\/td>\n<\/tr>\n<tr>\n<td width=\"293\">Boisson de soya om\u00e9ga, so GoodLait enrichi d\u2019om\u00e9ga-3, NatrelYogourt Source Cardio, Yoplait<\/td>\n<td width=\"293\"><strong>Ne permet pas de remplacer efficacement le poisson et les fruits de mer <\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><\/h2>\n<h2>Qu&#8217;en est-il des suppl\u00e9ments d\u2019om\u00e9ga-3\u00a0?<\/h2>\n<p>Il est conseill\u00e9 de combler vos besoins en om\u00e9ga-3 via l&#8217;alimentation. Si cela vous est impossible, les suppl\u00e9ments d&#8217;om\u00e9ga-3 peuvent \u00eatre une option pour vous.<\/p>\n<ul>\n<li>Demandez l\u2019avis d\u2019un professionnel <strong>si vous \u00eates enceinte, essayez de le devenir ou si vous allaitez, prenez des anticoagulants, \u00eates allergiques au poisson et fruits de mer ou envisagez de donner les suppl\u00e9ments \u00e0 un enfant.<\/strong><\/li>\n<li>Choisissez un suppl\u00e9ment contenant EPA+DHA et non ALA seulement.<\/li>\n<li>Ne d\u00e9passez pas 3g EPA+DHA par jour.<\/li>\n<\/ul>\n<p><em>Tableau\u00a02 \u2013 Suppl\u00e9ments d\u2019Om\u00e9ga-3 (adapt\u00e9 de Blais, 2008)<\/em><\/p>\n<table>\n<tbody>\n<tr>\n<td width=\"117\"><strong>Produits <\/strong><\/td>\n<td width=\"117\"><strong>Caract\u00e9ristiques<\/strong><\/td>\n<td width=\"117\"><strong>Posologie<\/strong><\/td>\n<td width=\"117\"><strong>Dose d\u2019om\u00e9ga-3 par g\u00e9lule<\/strong><\/td>\n<td width=\"117\"><strong>Prix <\/strong><strong>(r\u00e9vis\u00e9 en 2009)<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"117\">Clearwater om\u00e9ga-3<\/td>\n<td width=\"117\">Anchois, sardines, maquereaux (code DIN)<\/td>\n<td width=\"117\">3 g\u00e9lules<\/td>\n<td width=\"117\">400mg EPA200mg DHA<\/td>\n<td width=\"117\">0.30$\/g\u00e9lule<\/td>\n<\/tr>\n<tr>\n<td width=\"117\">GreensO3mega + Joy<\/td>\n<td width=\"117\">Anchois, sardines, maquereaux + VitE<\/td>\n<td width=\"117\">2 g\u00e9lules<\/td>\n<td width=\"117\">500mg EPA25mg DHA<\/td>\n<td width=\"117\">0.40$\/g\u00e9lule<\/td>\n<\/tr>\n<tr>\n<td width=\"117\">Quest Huile de trois poissons<\/td>\n<td width=\"117\">Anchois, sardines, maquereaux + VitE<\/td>\n<td width=\"117\">2 g\u00e9lules<\/td>\n<td width=\"117\">180mg EPA120mg DHA<\/td>\n<td width=\"117\">0.33$\/g\u00e9lule<\/td>\n<\/tr>\n<tr>\n<td width=\"117\"><strong>Produit non recommand\u00e9<\/strong><\/td>\n<td width=\"117\"><\/td>\n<td width=\"117\"><\/td>\n<td width=\"117\"><\/td>\n<td width=\"117\"><\/td>\n<\/tr>\n<tr>\n<td width=\"117\">Jamieson3-6-9<\/td>\n<td width=\"117\">Huile de lin + huile de graines de bourrache + huile de poisson + Vit E<\/td>\n<td width=\"117\">1 \u00e0 3 g\u00e9lules<\/td>\n<td width=\"117\">212mg ALA72mg EPA48mg DHA<\/td>\n<td width=\"117\">0.21$\/g\u00e9lule<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h4><em>R\u00e9f\u00e9rences<br \/>\n<\/em><em>Blais, Chantal (2008). Les om\u00e9ga-3 sont-ils tout-puissants? Le M\u00e9decin du Qu\u00e9bec. 44\u00a0:3 35-40.<br \/>\n<\/em><em>Cormier, Hubert (2015). \u00abOH\u00bb-m\u00e9ga-3 ou pas? Nutrition science en \u00e9volution. 12\u00a0:03 20-23.<\/em><\/h4>\n","protected":false},"excerpt":{"rendered":"<p>par Isabelle M\u00e9nard, Dt.P. Les Om\u00e9ga-3 sont des acides gras essentiels \u00e0 la sant\u00e9 humaine, c&#8217;est-\u00e0-dire qu&#8217;ils doivent \u00eatre consomm\u00e9s\u00a0via&#8230;<\/p>\n","protected":false},"author":6,"featured_media":10601,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[180],"tags":[],"class_list":["post-336","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-en"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Le point sur les om\u00e9ga-3 - Cliniques m\u00e9dicales Lacroix<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cliniquesmedicaleslacroix.com\/fr\/le-point-sur-les-omega-3\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Le point sur les om\u00e9ga-3 - Cliniques m\u00e9dicales Lacroix\" \/>\n<meta property=\"og:description\" content=\"par Isabelle M\u00e9nard, Dt.P. 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