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.
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:
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
- 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.