Omega 3 sources

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Overview about Omega 3

Omega-3 fatty acids are a vital component of the diet as they can minimise inflammation and keep the body healthy. People should bear in mind that the balance of omega-3 and omega-6 in the body plays a role in preventing inflammation. In addition to increasing their omega-3 intake, people should limit their consumption of foods high in omega-6. Foods that are typically high in omega-6 fatty acids include processed foods, tofu, nuts, seeds, and meat. A variety of fish, vegetarian, and vegan sources can help people increase their omega-3 intake, and omega-3 supplements are also available.

It is essential to include all three main types of omega-3 in the diet and to keep the omega-3 and omega-6 ratio in balance. People who wish to avoid seafood sources can meet their requirement using plant-based sources and algae supplements.


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1. Mackerel

2. Salmon

3. Sea bass

4. Oysters

5. Sardines

6. Shrimp

7. Trout

Vegetarian/ vegan Omega 3 sources

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8. Seaweed and algae

9. Chia seeds

10. Hemp seeds

11. Flaxseeds

12. Walnuts

13. Edamame

14. Kidney beans

15. Soybean oil


Two healthy omega 3 rich meals created by Katie’s one day and Nancys FSK

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Nancy’s King Prawn Curry

King prawn curry, quinoa, roast plantain and some delicious steamed spring greens


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Katie’s Salmon Stir Fry Bowl

Salmon fillet

One packet of FullGreen cauliflower

Courgette (approx 1)

Lots of spinach

Sauerkraut (3-4 tbsp)

Sprouts

Salt and pepper

Tamari Sauce/soy sauce

Method

Put your salmon into a baking tray and squeeze some lemon on top and some pepper to taste. bake for 8-10 mins (or to own preference).

Heat some oil in a pan to fry your courgette until crispy, and then add the caulirice at the end. Then the spinach in a bowl and pour the stir fry on top with the sprouts and then drizzle the sauce on top. Add the salmon on top and sprinkle some more lemon on it with some salt.