Salmon
Salmon is one of the fish rich in omega-3. In addition, salmon also contains a lot of protein and is a rich source of vitamin D, vitamin B12, niacin and mineral selenium.
You can enjoy salmon fillets in processing methods such as grilling, steaming, frying in an oil-free frying pot, blanching or pan-frying. With canned salmon, the dish will be very delicious when served with salad, made into patties or mixed into cereal bowls, pasta.
Chia seed oil
Chia seed oil has a high omega-3 content. This oil easily becomes a favorite dish thanks to its mild, fragrant and fatty flavor. Try using chia seed oil as a base for salad sauce or herbal pesto sauce or pouring it on fresh vegetables and baked vegetables to create a delicious highlight for the dish.
Walnuts
Crispy, fatty walnuts contain significant omega-3 content. This nut is also a source of magnesium, copper and manganese. In addition, walnuts are rich in polyphenol antioxidants with anti-inflammatory properties.
Mix walnuts into oatmeal, Greek yogurt, fresh cheese or salad. Add to grilled or ground dishes to make the outer crust of fish fillets to supplement omega-3.
Edamame soybeans
Green soybeans often used to decorate salads or eat with sushi are a great source of healthy fats. Edamame soybeans are rich in omega-3, and also provide a balance between other macronutrients.
You can prepare it by boiling and sprinkling salt as usual. Serve with cereal dishes, fried rice or add to soups.
