Holiday Season Cooking with Omega-3 Fatty Acids

Are you short of ideas for festive meals? Try some recipes that replace unhealthy fats with good ones such as omega-3 fatty acids. These unsaturated fatty acids are essential for proper functioning of our bodies. They act as energy reserves and intervene in the production of certain nutrients by the body. Omega-3 fatty acids can be found in various foods.

Shrimp:  Shrimp is rich in EPA and DHA which are polyunsaturated fatty acids that belong to the omega-3 family.  Shrimp is also one of the best sources of protein and contains essential amino acids. To maximize the benefits of shrimp, choose a healthy cooking method like steaming, baking or poaching.  Shrimp can be accompanied by raw or steamed vegetables for a nutritious meal.

Sardines: This fish is rich in fat and is an excellent source of omega-3.  Sardines have a strong taste and are very simple to prepare. Grilled or pickled, this fish will bring freshness to your dishes.  If sardines do not tempt you, you can choose from other oily fishes such as salmon, mackerel, anchovies or herring.

Lamb’s Lettuce:   This plant is naturally rich in omega-3, is an excellent source of ALA, and has 200 to 360 mg of omega-3 per a 100-g serving. The lamb’s lettuce can be served as a salad with very little seasoning.  You can also opt for green vegetables such as spinach or lettuce that are just as rich in omega-3.

Eggs Enriched with Omega-3:  Made naturally by adding flaxseed to the chicken’s diet, these eggs are rich in omega-3.  Eggs are equally healthy when poached or hard boiled, or cooked in a healthy oil.

Related posts

How to Stop Dieting: 3 Keys to Sane, Sustainable Weight Loss
Most diets don’t work because they’re impossible to stick with for the long term. Try following these principles for successful sustainable weight loss. No. It’s not your fault; it’s inevitable. Low carb diets are usually extreme ways of eating that achieve short-term results, often at significant sacrifice. You feel totally unsatisfied after a meal. Or you spend hours […]
The American Heart Association’s Diet and Lifestyle Recommendations
The American Heart Association gives several advices to get a better lifestyle and to reduce cardiovascular diseases. According to the association, a better way of living based on regular activities and controlling daily intake will be beneficial for the health and the heart in the long term. Regular physical activities can help you maintain your […]