The human body is unable to produce Omega-3, which is why it’s important to consume these essential fats from animal or plant sources that do produce Omega-3. There are a variety of ways to get Omega-3 into your family’s diet, and the easiest way is to eat more fish.
Current advice is to eat two portions of fish a week, one of which should be oily. That means you should up your intake of fish like salmon, mackerel and fresh tuna to ensure you and your family are getting a rich diet of essential fatty acids.
Fish isn’t just high in Omega-3 – it’s also packed with nutrients and protein which is why it’s so healthy for us. There’s a huge variety of ways to enjoy fish and if you’re looking for some mealtime inspiration, be sure to take a look at our delicious fish recipes that are easy to cook and full of flavour which we’re sure the whole family will enjoy!
What about vegans and vegetarians?
If you don’t eat fish – don’t fret, there are other ways you can incorporate Omega-3 rich foods into your diet! Although fish has extremely high levels of Omega-3, vegetarians and vegans can get the required amount they need from alternative sources. Oil is a great source of Omega-3, especially types like walnut and canola oil, whilst nuts and seeds like flaxseeds, chia seeds and walnuts are also great sources for vegetarians and vegans.
Try snacking on linseeds or sprinkle chai seeds on your porridge instead of eating fish, or swap the olive oil for walnut oil in this colourful couscous and pea salad – a great and tasty alternative to fish, packed with goodness!
No matter your preference, there’s a way for all the family to include more Omega-3 in daily meals and diets.
Find out more about how to get more Omega-3 in your diet with our 5 top tips.