What are the benefits of OMEGA-3 fatty acids and fish oil?

What are the benefits of OMEGA-3 fatty acids and fish oil?

Why is it so important to include OMEGA-3-rich foods in your diet?
This substance belongs to the category of “irreplaceable”, i.e. we cannot synthesize/produce these substances ourselves. Therefore, it is very important that these substances come to us from the outside, for example, with our food. What are the benefits of OMEGA-3 fatty acids and fish oil?

What exactly are OMEGA-3 fatty acids useful for, in simple and understandable language?

Here is an incomplete list:

OMEGA-3s are part of the shell of all our cells.
The shell must be mobile, elastic, so that substances useful and necessary for its normal functioning can penetrate into it. Therefore, if we lack OMEGA-3, then our cells, and therefore our entire body, will not be able to perform the functions entrusted to them as expected. This in turn leads to:

To premature aging , since cells were not able to be restored (because the shell was too hard and after she has infiltrated the desired cell of the substance);
Skin (skin cells can’t retain moisture);
Frequent diseases from premature cell death;
To a slower recovery in diseases due to slow or incomplete recovery of cells.

In addition, OMEGA-3 directly affects visual acuity. It is in the cells of the eye that these fatty acids are in high concentration, which means they are especially necessary for us to see well for many years.

“Omega-3 [(n-3)] fatty acids have been linked to healthy aging throughout life. Recently, fish-derived omega-3 fatty acids EPA and DHA have been associated with fetal development, cardiovascular function, and Alzheimer’s disease. However, because our bodies do not efficiently produce some omega-3 fatty acids from marine sources, it is necessary to obtain adequate amounts through fish and fish-oil products. Studies have shown that EPA and DHA are important for proper fetal development, including neuronal, retinal, and immune function. EPA and DHA may affect many aspects of cardiovascular function including inflammation, peripheral artery disease, major coronary events, and anticoagulation. EPA and DHA have been linked to promising results in prevention, weight management, and cognitive function in those with very mild Alzheimer’s disease.”(1)

Another plus of OMEGA-3 is the maintenance of our memory and thinking. OMEGA-3 significantly reduce the risk of sudden cardiac arrest with arrhythmia.

The use of OMEGA-3 in the diet reduces the risk of rheumatism, and also reduces joint pain with it. Of course, it’s best if you get these OMEGA-3s from your regular diet.

If you like fatty fish varieties, season salads with linseed oil and often eat walnuts, then you can do without fish oil in the form of food additives. If not, then don’t be too lazy to walk to the pharmacy and still buy fish oil.
You can also drink flaxseed oil instead of fish oil – 1 tablespoon a day. Foods containing omega 3 fatty acids: linseed oil, codliver, flaxseeds, rapeseed oil, walnut oil, smoked mackerel, herring, eel, salmon, sardines.

Recipes of dishes with herring. What are the benefits of OMEGA-3 fatty acids and fish oil?

Herring is the fish that, along with mackerel, contains the most omega 3 fatty acids.

Herring can be eaten as an independent dish, can be used to prepare a number of popular dishes. But especially delicious with herring are wonderful salads, a variety of snacks. Herring is very tender, tasty, moderately satisfying and nutritious.

In terms of the content of useful elements, vitamins, iodine, herring surpasses most other products. Nutritionists advise to consume this fish regularly. Herring in any form is extremely useful, it normalizes blood pressure, regulates cholesterol in the blood, strengthens the immune system.

Potato baskets with herring

An interesting option for many baskets of potato dough with fish filling. Such a dish can be served on a festive table, because besides the fact that it is delicious, such baskets look just wonderful.

Potato baskets with herring
Potato baskets with herring

Ingredients for 12 servings:

For baskets:
Potatoes (peeled) 10.58oz
Chicken eggs 1 pc.
Hard cheese 2 tablespoons
Salt to taste
Ground black pepper to taste

For filling:

Herring fillet (salted) 7.0oz
Red onion or shallot 3 tablespoons
Boiled chicken eggs 2 pcs.
Pickled cucumbers 2 pcs.
Hard cheese 3 tablespoons
Cottage cheese 2 tablespoons
Mayonnaise 2 tablespoons
Garlic 2 cloves
Balsamic vinegar 1 teaspoon
Sugar to taste


Cooking time 1 hour 10 minutes
Prepare all the ingredients for making the base of potato baskets.

How to cook potato baskets with herring:

Grate the potatoes on a coarse grater and squeeze out the starch. Add an egg and cheese, chopped on a fine grater, to it in a bowl. Add salt and pepper to taste. In silicone cupcake molds, lay a thin layer of potato dough.

Bake in a preheated 356 F oven for about 40-50 minutes, until browned. Remove the baskets from the molds and cool on a wooden surface. While the baskets are cooling down, prepare the ingredients for the filling.

Cut the onion into thin slices. Sprinkle with a few drops of balsamic vinegar and add a pinch of sugar, then mash to remove the bitterness from the onion. Put the onion on the bottom of the baskets.

Peel the herring fillet from the bones and finely cut into cubes, as for herring under a fur coat. Place the herring on top of the onion.

To diced boiled eggs, add pickled cucumbers grated on a fine grater, hard and curd cheese, garlic passed through a press, mayonnaise. Stir so that the egg-cheese salad is homogeneous.

Put a spoonful of lettuce on the herring, decorate the baskets with fresh herbs. Transfer the potato baskets with herring to a plate and serve to the table.

These baskets can be prepared with a variety of fillings – chicken, fried mushrooms or seafood. Beautiful presentation and pleasant taste. Bon Appetit!

Snack beetroot balls with herring, cheese and eggs. What are the benefits of OMEGA-3 fatty acids and fish oil?

The main ingredient is beetroot, supplemented with grated hard cheese, eggs and fresh dill. Inside each ball is a piece of fragrant herring.

Snack beetroot balls with herring, cheese and eggs
Snack beetroot balls with herring, cheese and eggs

Ingredients for 12 servings:

Beetroot 17.64oz

Salted Herring (fillet) 5.29oz
Hard cheese 4 tablespoons
Fresh dill 1 tablespoon
Mayonnaise 1 tablespoon
Egg 2 pieces
Salt to taste
Ground black pepper to taste


Cooking time 2 hour

Prepare all the ingredients.
Boil the hard-boiled egg. Dip it in cold salted water and cook for 10 minutes after boiling. Cool the egg in cold water.

Wash the beets well, pour cold water in a saucepan. Put on the fire and cook the beets for about 50-60 minutes, until soft. The cooking time depends on the size and variety of beets. Readiness can be checked with a skewer.

Boiled beets are easily pierced.
(You can wrap the beets in foil and bake in the oven at a temperature of 356 F for about 1-1.5 hours.) Cool the finished beets.

Peel the cooled beetroot, grate it on a fine grater, squeeze the juice well. This is easy to do with gauze folded in 2-3 layers. The weight of pressed beetroot is 9.87 oz.

Grate the hard cheese on a fine grater. Add to the beetroot. Peel the egg from the shell. Grate on a fine grater. Add to the rest of the ingredients.

Wash and dry the dill. Remove the stems. Finely chop the leaves. Add chopped dill to the beetroot, leave a little for serving.
Put the mayonnaise there as well. Add salt and pepper to taste. Mix well. Cut the herring fillet into small pieces.

Take a small portion of beetroot mass. Make a tortilla. Place a piece of salted herring in the center. Roll the ball. If the mass sticks to your hands, you can moisten your hands a little with water.

Place the balls on a flat plate or serving board. Garnish with the remaining chopped dill and serve. Snack beetroot balls with herring, cheese and eggs are ready. I got 12 balls. Bon Appetit!

Snack waffle cake with herring, mushrooms and carrots. What are the benefits of OMEGA-3 fatty acids and fish oil?

Snack waffle cake with herring, mushrooms and carrots is a great option for both everyday and festive table. The cakes are well soaked, the cake turns out tender and appetizing, as well as very beautiful. Budget, tasty and original – worth a try.

Snack waffle cake with herring, mushrooms and carrots
Snack waffle cake with herring, mushrooms and carrots

Ingredients for 6 servings:
Waffle cakes 7 pcs.
Champignons 14.10 oz
Carrot 8.82 oz
Onion 5 tablespoons
Herring (fillet) 5.29oz
Eggs 2 pcs.
Mayonnaise 6.34oz
Salt to taste
Ground black pepper to taste
Olive oil (for frying) – 2 tablespoons


Cooking time 1 hour 20 minutes

Prepare the products according to the list. First you need to boil the carrots and eggs.
Put the carrots in a saucepan, pour water, put on maximum heat and bring to a boil. Reduce the heat to medium and cook the carrots for about 20-30 minutes, until soft.
Put the eggs in a separate saucepan, pour water, put on maximum heat and bring the water to a boil. Then reduce the heat to a minimum and cook the eggs for 8 minutes.
Cool boiled eggs and carrots, pour cold water.

Peel the carrots and cut them into arbitrary pieces (chop them in a blender, but you can use a regular grater or meat grinder instead).

Transfer the sliced carrots to the blender bowl. Chop the carrots until smooth. Put the carrot filling in a separate bowl. Peel the onion and cut into small cubes. Wash the mushrooms, dry them and cut them into small pieces.

Heat vegetable oil in a frying pan over medium heat. Put half of the onion and mushrooms in a frying pan. Stir-fry over medium heat for about 6-7 minutes, until the mushrooms are soft and excess moisture evaporates.

Transfer the mushrooms fried with onions to the bowl of a blender, grind until smooth. Then put the mushroom filling in a separate bowl. Put the herring in a blender bowl and add the second half of the chopped onion.

Chop the herring and onion until smooth. Transfer the herring filling to a separate bowl. Peel the eggs from the shell and grate them on a fine grater. Season all fillings with salt and ground pepper to taste.

Now prepare the cakes. Grease the first cake with half of the herring filling. Cover the herring with a second cake. Lubricate with mayonnaise. Put half of the mushroom filling on top and gently smooth it out.

Cover with a cake. Lubricate with mayonnaise. Put half of the carrot filling on top and gently smooth it out. Repeat all the layers one more time – herring, mushrooms, carrots. The final, 7th cake, lubricate with mayonnaise.

Sprinkle the cake with grated eggs. Remove to the cold for impregnation for at least 1 hour. Snack waffle cake with herring, mushrooms and carrots is ready. You can serve it to the table, if desired, decorated with herbs. Juicy, delicious and beautiful is a great option for a festive table. Bon Appetit!

(1) – Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life. Danielle SwansonRobert Block, and Shaker A. Mousa. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3262608/