Health & Wellbeing

Why Do I Need Omega-3 If I Follow a Balanced Diet?

salmon and other foods containing omega-3

If you’re already eating a balanced diet, it can be difficult to see any room for improvement, but there are many nutrients that your body needs that you might not be getting as part of your daily diet.


One of these is Omega-3, which if you don’t regularly eat oily fish and some vegetables and nuts, you may not be getting enough of.


tuna sandwich


Let’s explore Omega-3’s benefits and how you can incorporate more omega-3 into a balanced diet.


The Benefits of Omega-3


Getting a good amount of Omega-3 on a regular basis can help to support many aspects of your health and wellbeing, including:


  • Heart function – Omega-3 can help to control blood pressure and reduce the risk of developing an irregular heartbeat.
  • Eye health and vision – DHA (docosahexaenoic acid) has a major structural role in the retina and plays a key part in helping to maintain eyesight
  • Mother and baby support – Omega-3 can provide support for pregnant women and their unborn babies, playing a key role in foetal eye and brain development
  • Skin health – DHA may help to support the skin
  • Supports healthy bones – Omega-3 can also help to support healthy bones and flexibility


Discover more of Omega-3’s benefits, including how it can help mothers and babies here:


What are the Benefits of Omega-3?

Omega-3 Benefits

What are the Benefits of Omega-3?

There are many benefits of Omega-3, including support for brain, heart and eye health.

2020-07-13 15:20:02By minami

How to Add More Omega-3 to Your Diet


Adding more Omega-3 to your diet is a great idea, as you can see from the benefits above, but how do you ensure you’re getting enough?


The NHS recommends eating two portions of fish a week, including one portion of oily fish (140g) per week, but if you don’t like fish, there are other foods that contain Omega-3, including:


  • Flax seeds
  • Walnuts
  • Chia seeds
  • Soya beans (also known as edamame beans)


If you’re not keen on any of the foods above, or you’re happy with your current diet and don’t want to make any drastic changes, you could add Omega-3 supplements to your daily routine instead.



Likewise, if you want your child to improve their Omega-3 intake, supplements may be much easier to encourage them to take than eating a piece of fish, particularly our DHA+EPA Liquid Kids fish oil formula.



Omega-3 as Part of a Balanced Diet


While the benefits of an Omega-3 enriched diet are plentiful and can have benefits for both your body and mind, it’s important to ensure you continue eating a balanced diet to stay healthy.


A balanced diet should comprise:


  • Five portions of fruit and veg a day
  • High-fibre, starchy foods like potatoes, brown bread, brown rice and whole grain cereal
  • Dairy or dairy alternatives
  • Protein, like meat, fish, eggs or beans
  • Unsaturated oils and spreads
  • 6-8 glasses of water a day


The Mediterranean diet is an example of a balanced diet. Find out more about the health benefits of eating this Omega-3-rich diet here:


What are the Health Benefits of a Mediterranean Diet?

Health & Wellbeing

What are the Health Benefits of a Mediterranean Diet?

Get tips on how to incorporate Omega-3 fatty acids as part of a Mediterranean diet.

2021-08-16 12:23:28By minami

Improve your Omega-3 levels by using MINAMI® supplements regularly. For best results and to see significant changes in your health, a daily usage of at least 3 months is recommended.



Writer and expert