Besides starch, protein and vitamins, omega-3 is a very necessary nutrient that housewives should add to the breakfast menu for the whole family. Nutrition experts recommend supplementing omega-3 from natural foods instead of just relying on functional foods.
One of the omega-3-rich foods suitable for breakfast is fatty fish such as salmon, mackerel or sardines. These types of fish contain a lot of EPA and DHA – two forms of omega-3 that can be directly absorbed and bring benefits to the brain as well as the cardiovascular system. Housewives can prepare pan-fried salmon served with whole wheat bread or combined with vegetable salad to create a nutritious breakfast.
Besides, chia seeds are a simple and convenient choice. Just adding one to two tablespoons of chia seeds to yogurt, oatmeal or smoothies can significantly increase the amount of omega-3 in the diet. Chia seeds also contain a lot of fiber and minerals, supporting the digestive system to function more effectively.
Flax seeds are also a very rich source of plant omega-3. Nutrition experts recommend using ground flax seeds for better absorption by the body. Flax seeds can be sprinkled on oats, yogurt or mixed with fruit smoothies in the morning. This is a simple way to help increase the amount of beneficial fatty acids without changing much the flavor of the dish.
Housewives can choose a small handful of walnuts combined with yogurt or whole grains to help breakfast be more balanced and nutritious. This type of nut contains a fairly high amount of plant-based omega-3, and also provides protein and antioxidants.
Fatty fish, chia seeds, flax seeds and walnuts are omega-3-rich foods that are very suitable for breakfast. Flexible combination of these foods not only helps meals become richer but also contributes to caring for cardiovascular and brain health.
