Omega-3: Nutrition plan

Omega-3 fatty acids influence several important functions in the body and offer many health benefits. It is therefore advisable to ensure that you have an adequate intake of omega-3 and that you are supplied with EPA and DHA. As with other essential nutrients, a deficiency can lead to health problems. A diet plan can be useful in order to keep an eye on the need and intake of the valuable fatty acids. However, a few points should be considered when drawing up a diet plan.

Omega-3 deficiency

If the human body lacks essential substances, it will show certain symptoms. Omega-3 fatty acids, for example, contribute to the normal functioning of the heart, brain and eyes.

If you are unsure whether you have an omega-3 deficiency, you can have it checked by a doctor. Deficiency symptoms can be effectively treated with a well-thought-out diet plan that aims to provide sufficient amounts of DHA and EPA.

Instructions for a nutrition plan with Omega-3

Some recipes contain particularly high amounts of unsaturated omega-3 fatty acids (1). Below we have put together an example meal plan that will help you get a good ratio of fatty acids throughout the day.

Morning: Blueberry-mango-melon fruit salad or simple cress bread

Cress bread is a great way to start the day. The cress is mixed into a small amount of low-fat curd cheese and then spread on the bread. Wholemeal bread with complex carbohydrates is best. Garden cress is rich in omega-3 fatty acids for a vegetable and has a good ratio of omega-3 to omega-6 fatty acids.

An alternative is a homemade fruit salad with blueberries, mango and Galia melon. To do this, put the blueberries in a bowl, cut the mango and Galia melon into bite-sized pieces and add them too. If you like, you can add some low-fat curd cheese. Blueberries in particular have a beneficial ratio of omega-3 to omega-6 (1.5:1).

Morning: Green smoothie with lamb’s lettuce, dandelion and cress

A green smoothie is perfect for a quick boost of energy and a good mood. If you want, you can prepare it the night before, so you only have to pack it in the morning.

Lunch: Asian wok with kale, green beans and walnut or chickpea and tuna ragout

1. Asian wok (vegetarian and suitable for vegans)

After this dish, your body will feel the energy of the plants. All of the ingredients are rich in omega-3 fatty acids, more specifically in the essential fatty acid ALA (α-linolenic acid). Kale, green beans, leeks, zucchini and walnuts all have an outstanding ratio of omega-3 to omega-6. Preparation is the key here; gentle preparation is extremely important for the vitamins, nutrients and fatty acids in the vegetables.

For the Asian wok you need kale, 1-2 handfuls of green beans, a zucchini, leek and a handful of walnuts. The vegetables should be blanched or steamed so that no valuable vitamins and fatty acids are lost. The nuts are steamed and added at the end. If you like, you can prepare a suitable sauce or add a little linseed oil to the finished dish and mix it together. Wild rice is a good side dish.

2. Chickpea and tuna ragout

For those who don't want to do without animal products, a chickpea and tuna ragout is a good option. In addition to the two main components, you will need parsley, spices, rapeseed oil, a few tomatoes, garlic, onions and a bell pepper.

The onions, garlic and then the pepper pieces are sautéed until translucent. The tomatoes and a little vegetable stock are added, then the ingredients are simmered over medium heat. The drained chickpeas (at least 240 g) are added and the whole thing is heated for two minutes, at the end the tuna (a can or more) is added and heated briefly. The finished dish is decorated with fresh parsley. If you want a side dish, wholemeal bread is the right choice.

Tip: Omega-3 fatty acids are not great fans of heat. To avoid destroying them, avoid temperatures that are too high. Steam instead of frying, heat slowly instead of boiling - this way as few valuable fatty acids as possible are lost.

Evening : Salad with nuts and cress

For this, lamb's lettuce, walnuts and a handful of cress are mixed together. The walnuts are put in a bowl with the washed lamb's lettuce, then a handful of cress is added and other ingredients such as dandelion as desired. Oils that are also rich in the ALA found in many plant-based foods are ideal for the dressing, especially walnut oil or linseed oil. Taste is guaranteed!

Recipes with fish and other seafood are an excellent source of animal omega-3 fatty acids. Fish is particularly rich in DHA and EPA. Vegan foods such as nuts or even some fruits and vegetables, on the other hand, are particularly good sources of ALA .

The most important thing: vegetables should always be prepared gently, using methods such as blanching or steaming . This is because omega-3 fatty acids are not particularly heat-resistant and would be lost if high heat was applied (cooking, frying). In addition, when eating, you should always ensure that there is a good ratio between omega-3 and omega-6 .

More recipe ideas with healthy fats

Sources

1. The 26 best omega-3 foods to combat deficiency | kochenOHNE . (nd). https://www.kochenohne.de/ratgeber/omega-3-lebensmittel/ (accessed online: December 5, 2023)