Integrate omega 3

Main sources:

• Fatty fish: sardines, mackerel (fresh or canned)
• Seeds: chia, flax (ground), hemp
• Nuts
• Soft-boiled egg yolk
• Omega-3 rich oils: flax, camelina, walnut, rapeseed (virgin, cold-pressed)

Incorporate omega-3s into your daily routine:

• 1 tbsp of omega-3-rich oil (rapeseed, flax, camelina) per meal in your vinaigrettes or on dishes – only raw.
• 2 to 3 times a week: small fatty fish (sardines, mackerel…) fresh or canned.
• Canned fish retains omega-3s very well: remember to consume the oil from the jar (the omega-3s migrate).
• 1 tbsp of freshly ground flaxseeds = all the omega-3s needed for the day (ALA).
• Chia or ground flaxseeds: sprinkle them on salads, porridge, smoothies, raw desserts.
• Store oils in the fridge, away from light, and consume them quickly after opening (as indicated on the bottle).
• Always prefer virgin, unrefined, cold-pressed oils to preserve all the benefits.
• Salmon once a month maximum.

Some recipes for you: A delicious omega-3-rich breakfast recipe A perfect breakfast: soft-boiled eggs, rich in omega-3s A simple and tasty omega-3-rich lunch recipe. My last-minute omega-3-rich recipe. An ultra-easy omega-3-rich dish.

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