OMEGA-3-RICH RECIPES

We all need fats in our diet but which sources are best and what are their benefits? Kate Percy has the info and the recipes...

- WORDS KATE PERCY IMAGES THE SECRET STUDIO

Fat has a bad rep, but nutritional research over the past few years has shown that eating fat will, in fact, do us many favours.

One of the three macronutrients alongside protein and carbohydrate, fat helps the body absorb the fat-soluble vitamins A, D and E, and is a major source of energy. We also need fat to produce important hormones, for our immune function, healthy skin and nerve function.

Simply put, we can divide fats into saturated and unsaturated, but it's the latter that can help reduce the risk of heart-related disease, as well as improve immunity levels, mood and brain development and sports performance.

That's where omega-3 comes in. Part of the 'unsaturated' family, omega-3s can lower the level of 'bad' LDL cholesterol in your blood. Growing research also shows that their anti-inflammatory properties can help combat muscle soreness and post-exercise muscle swelling. While some studies suggest eating omega-3s reduces the demand for oxygen during endurance exercise so our body needs less energy.

Oily fish is where it's at when it comes to getting in your omega-3's. Mackerel, kippers, salmon, herring, fresh crab, sardines are all great. For vegetarians, sources include flaxseed, pumpkin and chia seeds and nuts, particularly walnuts, soya and soya products such as tofu, green leafy vegetables, seed oils such as rapeseed oil and eggs enriched with omega-3.

And so to the recipes. Extremely well-balanced and flavoursome, I'd recommend adding this nutritious and delicious Sicilian sardine spaghetti dish to your weekday training repertoire, especially if you're trying to eat healthily on a budget.

Easy to prepare and packed not only with healthy fats but also containing protein and carbs, a Tuna niçoise salad makes a great post-exercise lunch or light supper. Boost the carb intake with a hunk of seeded sourdough to scoop up the juices.