A varied and balanced food is the absolute basis of a healthy and long life. It should contain mainly nutrients that our body cannot produce on its own. These nutrients include, in particular, vitamins, essential amino acids and essential fatty acids, including omega-3 fatty acids. We bring you tips on how to supplement omega-3 in a natural way.

Linseed

This treasure full of nutrients contains up to 3.2 g of omega-3 fatty acids in two tablespoons. Flaxseed definitely belongs as the basis of a varied diet and in addition to omega-3 contains, for example, calcium, magnesium, iron, manganese, phosphorus, potassium, selenium or zinc. Omega-3 has a very positive effect on blood cholesterol levels, brain and heart activity. You can add it to a salad or use it as a binder instead of an egg. Try a small tip and grind the seeds in a mortar before eating, then the body will take much more nutrients from it.

Walnuts

They are among the healthiest foods and their regular consumption in a smaller portion leads to a reduction in blood cholesterol levels, reduced risk of heart attack, increased potency and improved mood. The fact that they look like the brain is no coincidence, as everyone knows, walnuts have very beneficial effects on brain function. At the same time they contain up to 2.3 g of omega-3. Definitely don't skimp on them, they are great for salads or various desserts. Chopped walnuts are a great addition to breakfast porridge and are wonderfully suited to quality cheeses. Try soaking the shelled nuts for a night in a glass of water, they will look fresh.

Salmon

The pink meat of this freshwater fish, which comes from the waters of the far Atlantic Ocean, is another of the quality sources of natural omega-3s. However, due to the high production, you should pay attention to where the fish comes from. In some cages, fish are fed antibiotics, which can then enter your body, so don't be afraid to pay extra for better meat. For example, one 100 g serving of farmed salmon contains 2.3 grams of omega-3 fatty acids, while the same amount of salmon caught in the wild contains up to 2.6 grams of omega-3 fatty acids, and this is a significant difference. Salmon tastes great on butter with fine mashed potatoes, or make a rich creamy fiskesuppe fish soup from it.

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