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Adequate intake of omega-3 fatty acids seems to help maintain a strong and healthy immune system. In addition to their strong immune-boosting activity, omega-3 fatty acids have a natural anti-inflammatory effect that at this given period and time can help reduce the musculoskeletal disturbances that may be caused by a sedentary lifestyle or that may have existed prior. Because it is recommended to avoid treatment with anti-inflammatory drugs at this time, it is important to include omega-3 fatty acids in your diet.

The simplest way to incorporate a little omega-3 into your daily routine is to prepare a smoothie with fruit, yogurt, walnuts, chia seeds and honey or to prepare a tasty salad with marinated sardines, cherry tomatoes and arugula.

In order for you to meet your needs for omega-3 fatty acids on days that you do not consume fish or seafood, you need to ensure to consume at least 10g of linseed (1 tablespoon) or 7 walnuts to cover 2g of omega-3 fatty acids needed per day. The most important omega-3 fatty acids are EPA (docosahexaenoic acid) and DHA (docosahexaenoic acid) which are only found in animal sources of omega-3, namely in fish and seafood. Omega-3 plant sources provide ALA (A-linolenic acid) from which our body can synthesize the 2 other essential fatty acids EPA and DHA. Therefore, when choosing Omega-3 fatty acid supplements, it is advisable to choose those that are rich in EPA and DHA fatty acids.