Omega-3 summer foods, tips and recipes

Summer invites light meals, fresh flavors and colorful dishes. Many people seize this season to eat more consciously and get more energy from their food. Omega-3 summer foods fits this perfectly. Not only because it is a valuable addition to the diet, but also because it is easy to combine with summer recipes. In this article you will read how to incorporate omega-3 into summer meals, which foods are suitable sources and how to make tasty dishes with them.

Why omega-3 summer nutrition?

Omega-3 fatty acids play an important role in the body. DHA and EPA contribute to normal heart function. In addition, DHA supports the maintenance of normal brain function and vision. In pregnant women and nursing mothers, DHA also contributes to the normal development of the baby's brain and eyes. This makes omega-3 a valuable addition to the daily diet, especially at a time when many people are living more active lives and being more health conscious.

The best dietary sources of omega-3

Omega-3 is found in both plant and animal sources. However, the body converts plant-based omega-3 (ALA) to EPA and DHA only to a limited extent. Therefore, animal sources and supplements are often needed to get enough.

Animal sources (rich in EPA and DHA)

• Oily fish such as salmon, mackerel, herring, sardines and anchovies
• Algae oil, a plant-based source of EPA and DHA, suitable for vegetarians and vegans
• Shellfish such as mussels and oysters
• Fish oil in the form of supplements

Plant sources (rich in ALA)

• Flaxseed and flaxseed oil
• Chia seed
• Walnuts
• Hemp Seed
• Soybeans and soy products

Although plant sources are valuable, they often do not provide enough EPA and DHA. Therefore, a combination with supplements such as NORSAN Omega-3 may be a wise choice.

Omega-3 combine with summer dishes

What makes omega-3 special is that it is easy to incorporate into daily meals. Especially in summer, there are countless opportunities to combine omega-3 with light and fresh recipes.

Tip 1: fatty fish with lunch or dinner

Try a meal with salmon, mackerel or sardines at least twice a week. These types of fish are excellent in salads and cold dishes.

Recipe idea: cold summer salmon salad

• 150 g smoked or cooked salmon
• Handful of arugula and corn salad
• ½ avocado
• Cucumber ribbons
• Cherry tomatoes
• Red onion
• Dressing of olive oil, lemon and mustard

Mix all ingredients and serve as a light meal. You can add quinoa or whole grain couscous for extra filling, if desired.

Tip 2: Use canned fish smartly

Canned sardines and mackerel are ideal for picnics, salads or sandwiches. They are affordable, nutritious and rich in omega-3.

Recipe idea: Mediterranean sardine spread

• 1 can of sardines in olive oil
• 1 tbsp Greek yogurt
• 1 tsp lemon juice
• ½ clove of garlic
• Parsley, pepper and salt

Mix the ingredients into a creamy spread and serve on whole grain toast or with raw vegetables.

Tip 3: smoothies with seeds

Plant sources such as chia and flaxseed are easy to incorporate into smoothies. They provide ALA and fiber, which is a great addition to a summer breakfast.

Recipe idea: omega-3 smoothie with berries

• 200 ml almond milk
• 1 banana
• Handful of blueberries
• 1 tbsp chia seeds
• 1 tbsp linseed oil

Blend everything in a blender and enjoy a nutritious and fresh snack.

Tip 4: Use supplements as a topping

High-quality liquid omega-3 oil, such as NORSAN, can easily be poured over a salad or cold pasta after preparation. This keeps the fatty acids intact and combines supplements with summer dishes.

Omega-3 and summer nutrients

The operation of omega-3 is supported by other nutrients often present in summer dishes:

• Vitamin D: Stimulates absorption and supports the immune system.
• Vitamin C and E: antioxidants that protect against oxidative stress.
• Polyphenols: plant substances in berries and green tea that may play a protective role.

How much omega-3 summer nutrition do you need?

For adults, the general recommendation is between 250 and 500 mg of EPA and DHA per day. Yet research shows that many people take in less than they should. This makes it wise to pay attention to regular intake, both through food and supplements. Products such as NORSAN Omega-3 are tailored to this daily requirement and can be easily integrated into a summer diet.

Omega-3 keep well in summer

Heat and sunlight can affect the quality of omega-3. Therefore, it is important to keep supplements cool and dark, preferably in the refrigerator. In addition, make sure the packaging is kept tightly closed. That way the oil stays fresh longer and the fatty acids retain their effect.

Summary

Omega-3 summer foods are a simple and tasty way to eat healthy during warm months. By regularly combining oily fish, plant sources and possibly supplements, you'll reap the benefits DHA and EPA provide for the heart, brain and eyes. Add omega-3 to fresh salads, smoothies or light dinners, and make it a regular part of your summer diet.