How To Get More Omega-3 Into Your Diet

Omega-3 has been fairy high on our priority list for a number of years now. Many of us are aware that we should probably eat 2 portions of fish per week (one of which should be oily). Omega-3 is vital for bone health, brain function, hormone production and supporting heart health.

Omega-3 from animal sources is in the form of EPA and DHA (aka the active forms which the body can utilise). The plant form (ALA) has to be converted into the active form before it can be used. During the conversion process you can lose a significant amount which means you require more omega-3 from dietary sources. So below I’ve listed 5 easy ways to add more omega-3 into your diets:

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  1. Add 2 tbsp of milled flaxseed to your porridge
    This is also a great way to increase your fibre intake and support a healthy gut microbiome. You might wish to reduce the quantity of oats to make space for your flaxseeds as they’ll help to keep you fuller for longer.

  2. Switch your mid morning snack for a handful of walnuts
    It’s no coincidence walnuts look like the brain! They’re full of healthy fats and omega-3 to help optimise brain function.

  3. Add hemp seeds to your morning smoothie or yoghurt

    As well as being high in omega-3 hemp seeds are also a good source of protein to help support repair and recovery in the body.

  4. Make friends with seaweed

    Seaweed is ideal for snacking on (Itsu make delicious seaweed thins which are bursting with flavour), it’s also really great for adding to broths or shredding over salad. So get creative in order to optimise your omega-3 intake.

  5. Get creative with chia seeds Chia seeds (often refered to as frogs born) aren’t the tastiest ingredient on the planet but that’s what makes them so great. They’re a blank canvas meaning you can flavour them as you wish or hide them in recipes (and you wouldn’t even know they’re there). Try getting creative with a range of chia pudding recipes or simply mix them into your smoothies, porridge or yoghurt. You can also add them to salads, and stews (you’d really have no idea).

    So there you have my top 5 tips for increasing your omega-3 intake… Let me know what works for you!