Omega 3s and healthy salmon

Omega 3s provide essential fatty acids to help our bodies to function properly, and they are something we get through diet alone as they are not produced in our bodies. There are great benefits of having a diet rich in Omega 3s, including the reduction of stroke and heart disease. They also help to lower cholesterol and reduce inflammatory joint pain. In fact, there's a huge list of advantages to having a diet rich in Omega 3 fatty acids, so here are some ways to include more of them in your diet.


Most of us understand the importance of Omega 3s, but sometimes it can be difficult figuring out meals that have all the correct nutrients, and are also easy and simple to cook. However, it might be easier than you think to get these powerful nutrients into your day-to-day meals. For instance, you may know nuts are championed as a perfect snack, but did you know walnuts are rich in Omega 3s? You can add walnuts to a dried fruit mix, throw them in a salad, or even munch them with yogurt. You can also coat them in salt or spices for extra flavour. Add flaxseeds for even more Omega 3s.

Beans and tofu

Not everyone is aware that beans can be a simple and tasty way to get more Omega 3s in your diet. A cup of kidney beans, soy beans or navy beans can provide you with up to 1,000 milligrams (1 gram) of Omega 3s. One 4oz serving of tofu will provide you with around 0.6 grams of Omega 3s.

Fish and shrimp

Another great option is shrimp; a lean protein and a brilliant source of Omega 3s. Add them to a quick and easy stir fry, or choose from a wide variety of online recipes. You can also replace most chicken recipes with shrimp.

Salmon and tuna are also perfect Omega 3 sources, with yummy dishes such as tuna pasta bake, grilled salmon and Mediterranean vegetables, or salmon en croute. If you're new to preparing salmon, we've got a special treat for you with this honey mustard salmon recipe that is gluten free and friendly for diabetics, too.

Honey mustard salmon recipe (6 servings):

6 (6oz) salmon fillets
1 tablespoon of honey
3 tablespoons of light brown sugar
1 quarter cup of Dijon mustard
2 tablespoons soy sauce
1/2 teaspoon of ground ginger
1 tablespoon of olive oil

1. Using a microwave-safe dish, put together the honey, brown sugar, mustard and soy sauce. Microwave for 30 seconds until melted, then add the ginger.
2. Use olive oil to coat the salmon, before placing skin-down in a heated non-stick skillet that has been coated with non-stick cooking spray. Glaze the salmon with the honey mustard mixture and cook for about five minutes or until the salmon is golden brown.
3. Turn the salmon over and glaze the other side. Cook for a further three to five minutes. Enjoy!

Follow the above tips and Omega 3s will quickly become an integrated part of your daily diet without even having to think about it.


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