Tips and techniques

The Benefits Of Eating Foods Rich In Omega 3

Not all fats are created equal, and when you hear about people referring to 'good fats', they're probably talking about omega-3. But where do we find it? And why is it so beneficial?
baked salmon

Omega-3 fatty acids are considered essential fats that are necessary for human health, but our bodies can’t produce them – you have to eat them through food.

What should we be eating?

There are a number of foods rich in omega-3 that can become a healthy part of your every day diet. Some great places to start are by eating fatty fish a couple of times of week (salmon, anchovies, herring, sardines and trout). Oysters and mussels are also great seafood sources of omega-3.

Plant-based foods like nuts, seeds and avocados are also an excellent source of omega-3 fatty acids. As are olives and olive oil.

And as well as being one of the most versatile foods around, eggs are a powerhouse of nutrients, with protein, vital amino acids and heart-healthy omega-3 fats in every serving.

How much should we eating?

The Heart Foundation of Australia recommends at least 500 milligrams of omega-3s every day for adults, or two or more oily fish meals a week.

Try this tasty mixed mushrooms recipe with smoked salmon, egg and seed topping for breakfast – it’s a great way to pack your omega-3s in.

Why do we need it?

Brain power:

Omega-3s play a fundamental role in brain function and development, and can improve concentration levels.

Cardiovascular health:

Omega-3s play an important role in the prevention and management of cardiovascular health. They have been linked to reducing the risk of heart attacks and strokes, as well as lowering blood pressure and improving the flow of blood around the body.

Depression and anxiety:

A recent Australian study found that foods rich in omega-3s could increase the effectiveness of anti-depressants and anxiety medication.


All our hormones are made of fats so a plentiful supply of good fats are essential for hormonal balance – inadequate fat intake can lead to decreased oestrogen and lack of ovulation.

Hair, skin and nails:

Most of us treat our hair, skin and nails with moisturisers, masks and serums, but by increasing our omega-3 intake, you could notice some serious changes from the inside, out. A diet rich in omega-3 fatty acids has been shown to reduce inflammation in the body, dry, itchy skin and improve immune responses.

Weight maintenance:

Eating a diet rich in healthy fats and omega-3s has been shown to increase satiety, naturally causing you to eat less.

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