Omega-3 fatty acids are essential polyunsaturated fats that the body cannot produce itself, so you take them in through food.

Origin

Plant sources provide ALA, for example flaxseed, chia seeds, walnuts and flaxseed oil. Oily fish and algae contain the long-chain forms EPA and DHA. What matters in the kitchen: omega-3-rich oils are sensitive to heat, light and oxygen.

How to

Use flaxseed or walnut oil cold, for instance over salad, quark or finished vegetables, and store it dark, cool and tightly closed. Sprinkle ground flaxseed or chopped walnuts over porridge, salad or soups.

Common mistake

Frying with flaxseed oil. Heat strips its aroma and makes it taste bitter.

Related recipes

Pan con Tomate con Sardinas, Spicy Wild Salmon Baguette with Crunchy Coleslaw

Related terms

Antioxidants, Low Fat, High Protein