Omega 3 fatty acids for mental health

brainhealth fertilityfoods foodsformentalhealth mentalhealth May 02, 2022

5 INGREDIENT ITALIAN INSPIRED SALMON on the fertility food menu for this week! A great recipe with quality salmon or ocean trout fillets and helping to meet protein demands (1.5-2.0g per kg body weight) during pregnancy. Not to mention a solid intake of essential fatty acids, eicosapentanoic acid (EPA) and docosahexanoic acid (DHA). Essential meaning that they must be acquired from the diet as our bodies cannot synthesise them.

Essential fatty acids play a role during pregnancy for brain development of baby, and are diverted to the foetus as a priority. As a result some mothers can experience poor cognition, brain function, and in some cases depressive symptoms if dietary and supplementary intake is insufficient.

Our recommendation - focus on plenty of omega 3 rich foods, including recipes like these, and supplement with high quality fish or algae oil.

5 INGREDIENT ITALIAN INSPIRED SALMON

Serves 2

Gluten free : Dairy free : Sugar free

200g cherry tomatoes, halved
1 bunch broccolini, trimmed
40g kalamata or black olives
2x 120-140g salmon fillets
1 cup basil leaves

Staples: Olive oil, sea salt and black pepper

Preheat oven to 180C and line a large baking tray with greaseproof paper. Place all ingredients except basil on tray, drizzle with olive oil, season with sea salt and black pepper and toss to coat evenly. Place in oven to bake for 12-14 minutes. Pop onto serving plates or bowls, sprinkle with basil leaves and serve.

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