Great Sources of Omega 3 include:
Fatty fish such as salmon, mackerel, trout, trevalla, sardines and herring
Good Sources of Omega 3 include:
Red meat, chia seeds, flaxseeds, walnuts, canola oil and eggs
Omegas 3s are termed essential fatty acids because the body is unable to produce them, therefore they must be derived from our diet. The National Heart Foundation of Australia recommends that:
- Women consume 430mg/day
- Men consume 610mg/day.
Be sure that you are getting your daily intake of omega 3 oils by using the Heart Foundation meal planner:
Here are some tips to boost your overall omega 3 intake:
- Regularly include salmon in your weekly menu
- Add tinned salmon to salads and sandwiches
- Get some eggs into you
- Cook with canola oil
- Sprinkle flaxseeds or chia seeds on your cereal
- Add sardines to your morning toast (remember to eat the bones, which are full of calcium for strong healthy bones)
- Nibble on some walnuts
- Include a piece of grilled fish as part of your Friday ritual
At Hearty Nutrition, we love poached eggs served with smoked salmon on chia toast - a tripe hit of omega 3s.
…Omega 3s – there’s nothing fishy about them.
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