How many omega-3-rich foods should I eat to meet my daily requirement?

A spoonful of flaxseed oil a day, or two spoonfuls of ground flaxseeds or chia seeds, provide you with the necessary daily intake. Don’t forget to grind the seeds, so the nutrients can be absorbed, otherwise they’ll pass directly through you. Try grinding up a decent amount and storing it in the refrigerator in an airtight container for up to 3 weeks. Warning: don’t use a blender to grind the seeds as it will overheat them and ruin the omega-3 fatty acids. A small hand-operated or electric coffee grinder to grind the seeds without oxidizing them is a great investment. Create your own combinations of omega-3-rich foods, e.g. mixing a tablespoon of flaxseed with your yogurt and dressing a salad with a half-tablespoon of flaxseed oil).
Opt for cold-pressed flaxseed oil but remember to store it in the fridge (max. 20 days), as the omega-3 in it is heat sensitive.
Don’t add food rich in omega-3s during cooking or on top of hot dishes for this same reason.

Updated on: 25/03/2024