Omega-3 Benefits

How to Add Omega-3 to a Busy Routine

Food plays a big part in a child’s development and a nutritious diet can be especially beneficial once your child returns to school.  


One of the most important nutrients your child needs is Omega-3, as it can play a role in helping brain and cognitive development, but how can you be sure you and your kids are getting enough of it? 


Read on to find out how you can add Omega-3 into your family’s busy routine. 


Which Foods Contain Omega-3?  


Omega-3 is most commonly found in oily fish, like salmon, mackerel and sardines, but it’s also found in some nuts, seeds and plant oils.  


Grill Salmon with Rice

How Can I Make Sure My Family Is Getting Enough Omega-3? 


To ensure you’re getting the right amount of Omega-3, you should try to have fish once or twice per week.  


As you get yourself and your kids back into a routine, consider planning your meals ahead of time, perhaps at the start of every week. This way you know what you’re going to eat, and it makes it easy to factor fish into your week.  


You should encourage your child to try new foods, so be creative when you’re thinking of ways to ensure your kid is getting enough Omega-3.  


Our Anchovy Pasta is a great Omega-3 filled meal for kids to try, and here’s everything you need to make it:  


Ingredients (serves 2): 


  • 280g whole grain penne pasta 
  • 15 anchovy fillets, drained and chopped 
  • 6 broccoli florets, sliced 
  • 60g of baby spinach 
  • 400g tin of cannellini beans, drained and rinsed 
  • 1 small green courgette, sliced 
  • 5 garlic cloves, peeled and thinly sliced 
  • 1/4 cup extra-virgin olive oil 
  • 1/4 teaspoon chilli flakes 
  • Crumbled feta, parmesan or goats’ cheese to serve 



  • Boil a large pan of salted water and add in the penne pasta. Once the pasta has cooked, drain the water, but make sure to leave 60ml of the water and place the pasta back in the pan.    
  • Heat the oil in a large pan on medium heat and add the garlic and chilli flakes. Cook for 1-2 minutes or until the garlic is fragrant and has a hint of colour.  
  • Then, add in the beans, courgette and broccoli, cooking until the broccoli becomes a more vivid green.  
  • While they’re cooking, slice the anchovies and add them to the pan. You want to stir continuously until they’ve melted into the oil.    
  • Now add the anchovies, vegetables, spinach, white beans and leftover pasta water into the pot of pasta and cook on a medium heat.   
  • Cover the pot until the spinach has wilted.   
  • Season to taste and enjoy! 

How Can My Family Get Enough Omega-3 if We Don’t Eat Fish?


If you’re vegetarian or vegan, eating fish will be a no-go; your child also may have some reservations about eating fish, perhaps because they think it smells or they prefer other meats.  


Whatever the reason, it’s reassuring to know there are other ways you and your child can get enough Omega-3.  


Nuts and seeds, including walnuts, hazelnuts and flaxseeds contain Omega-3, as do vegetables such as kale and spinach. Cooking oils, like rapeseed and soybean oils, are also good for increasing your intake of Omega-3.  


Taking Omega-3 Supplements 


The easiest, most straightforward way of building Omega-3 into your family’s busy routine is by taking Omega-3 supplements.  


At MINAMI®, we have a variety of Omega-3 supplements that can easily be added to yours and your child’s daily routine, including Omega-3 liquids and capsules.  


Our kids’ Omega-3 capsules come in a range of flavours, including orange, lemon and strawberry, so you can ensure your kid’s Omega-3 levels are where they need to be. 


Our DHA+EPA Liquid Kids + Vitamin D3 comes in a liquid form, which is perfect for fussy eaters. It can be stirred into cold foods or taken on a spoon, and has delicious natural berry and orange flavour. The supplement provides ultra-pure, highly concentrated Omega-3 to help support your child’s brain, vision and bone development.  



For children aged 6+, our strawberry flavoured MorEPA Kids 6+ Omega-3 Fish Oil Capsules can be taken to keep your child developing in the best possible way and may help to aid their concentration and memory.  



Explore our full range of Omega-3 products here. 


Back to School: How Omega-3 Supports Concentration

Omega-3 Benefits

Back to School: How Omega-3 Supports Concentration

Find out how Omega-3 supplements could help to support your child at school.

2021-08-31 10:30:45By 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