Diet rich in omega 3: the best recipes

The omega three they are fatty acids essential, which the organism is unable to synthesize; acid belongs to this group alpha linolenic (ALA), l'eicosapentaenoic acid (EPA) the'acid docosaesaenoico (DHA).

Precisely because of this essentiality, non must to neglect the nutritional intake of omega 3; it is therefore advisable to make periodic use of the best recipes that contain them.

To remember:

  • Omega 3s are very popular vital functions and any deficiency can prove very harmful to health;
  • To be precise, theunique omega three completely essential it's theALA, from which the body (enzymatically) is also capable of obtaining EPA and DHA. On the other hand, this ability can remain compromised by aging, certain drug therapies, eating disorders and other factors;
  • There are a lot of omega 3s susceptible all’oxygenai free radicalsat the luce et al heat.

The best recipes for a diet rich in omega three are those that contain levels larger of ALA, DHA and EPA in the “finished dish”. This feature is the result of the union between the type of materia prima and the technique Of processing.

Primary Sources

Before talking about recipes, it is important to understand which foods contain essential omega 3:

  • Primary sources of alpha linolenic acid (ALA): they are contained in fatty foods of plant origin. They are abundant in certain seeds and especially in their “living” part (germ or embryo). Secondly, they are also found in fleshy fruits, vegetables etc.;
  • Primary sources of eicosapentaenoic and docosahexaenoic acid (EPA and DHA): they are contained mainly in fishery products (fish, crustaceans and molluscs) and in algae (unicellular and multicellular).

Use: from sources of essential omega three fatty acids, both animal and vegetable, oils that are particularly rich in nutrients can be obtained. On the other hand, choosing foods richer in ALA, EPA and DHA may not be enough.

To know more:
Omega 3 supplements: which are the best


Omega three are particularly sensitive a:

  • Oxygen;
  • Free radicals;
  • Heat;
  • Luce.

This requires following some precautions during processing, to prevent these nutrients from remaining compromised even before consumption:

Keep in a manner optimal: concerns all products and especially extracted oils. Foods rich in omega 3 must be stored briefly and above all:

  • Al Freddo (when possible, better below zero);
  • Al dark;
  • Sealed hermetically.

Use: it is often necessary to enrich oils with antioxidants and especially vitamin E.

  • To prevent l’oxidation “from contact”: in addition to oxygen (present in the air) and free radicals (present in the food itself), the main source of oxidation (which mainly affects vitamins, fats and minerals) is represented by contact with metals. It occurs mainly during cutting (knife, slicer blade, butcher's saw, etc.) and during storage (containers, etc.). Today, stainless steel is widely used which, among others, is considered the least “reducing”. It's not necessarily worth it but, from this point of view, it would be preferable to focus on innovative materials such as ceramic (for knives) and synthetic polymers (for containers);
  • Cooking: to maintain the integrity of omega 3 it is advisable (if possible) to eat them in raw form. Cooking always negatively affects the integrity of these molecules and all the thermolabile ones. Intense cooking destroys omega three almost instantly, but moderate cooking often requires longer times (with a similar effect). It is recommended not to exceed 100°C for a few minutes.
  • Avoid the dispersion: by preserving foods rich in omega three in oil, they become diluted and lost. Even if the fats do not dissolve in water, the same happens during boiling (they are visible as superficial “holes”).


The best recipes with omega three they can be divided into:

  • Rich in ALA;
  • Rich in EPA and DHA.

Best Recipes with ALA

They are all those that contain certain seeds or their fat portion. The seeds richest in omega 3 are: chia, kiwi, perilla, flax, blueberry, camellia, porcelain, sea buckthorn, hemp, walnut, canola, soybean and vine.

The seeds to be boiled to make first courses are mainly chia, flax and soy. From them we obtain a flour that is widely used for basic doughs:

  • For those leavened (bread), it is necessary to also use a part of flour with gluten;
  • For the pasta it is not essential, but the gluten-free mixture is less resistant to cooking.

Nuts and hemp seeds can be consumed as snack or in the form of flour.

By squeezing all the seeds rich in omega 3 you get a olio to be used raw on side dishes; on the other hand, not all of them are very pleasant to the taste (especially kiwi, blueberry and vine).

Best Recipes with EPA and DHA

They mainly concern i pescii clams eh crustaceans.

I am richer of omega 3: wild salmon, tuna belly, mackerel, bonito, sardines and other oily fish, fish liver etc.

Carpaccio, tartare, various types of sushi and marinated raw fillets retain their entire omega 3 content.

With regards to cooking, the following systems are best suited: at low temperature (vacuum in water), jar cooking and cooking steam powered.

The was obtained from aquatic organisms (fish, fish liver, krill, algae, etc.) are not suitable for gastronomy and act more as food supplements.


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