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Simple Salad for Oily Fish Unlocking the Power of Omega-3 for Menopause Support.

Updated: Mar 14

Simple Salad for Oily Fish as a source of Omega 3
Oily fish is a good source of Omega 3 which is anti inflammatory and supports mood, brain health and cardiovascular health.

Unlocking the Power of Omega-3 for Menopause Support


Omega-3 fatty acids are like superheroes for your health during menopause! Let's break down the essentials:


Types of Omega-3s: There are three main types:


Alpha-linolenic acid (ALA) in plant oils.

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in fish, krill, and algae.

Conversion Rate: While your body can convert ALA to EPA and DHA, it's not very efficient, with less than 15% conversion. That's why it's crucial to consume enough EPA and DHA directly.


Balancing Act: In our modern diets, we often have too much omega-6 compared to omega-3. To balance it out, opt for more omega-3 sources like fish and grass-fed meat while cutting back on omega-6-rich oils found in processed foods.


Now, let's dive into the incredible benefits of omega-3 for your body and mind during menopause:


Physical Health Benefits:


Omega-3s are essential for cell function and help form important signalling molecules.

They support crucial systems like the cardiovascular, respiratory, immune, and endocrine systems.

Mental Health Benefits:


Research shows omega-3 plays a vital role in brain development, functioning, and aging.

Deficiencies in omega-3 are linked to higher risks of mental health conditions like depression, bipolar disorder, and ADHD. Read more about this in our blog post on improving your menopause mood.


Omega-3 fatty acids are your secret weapon for maintaining overall health and supporting your body and mind during menopause. Remember, aim for a balanced diet with all three types of omega-3 – DHA, EPA, and ALA.


Whether you're enjoying fish and seafood or exploring plant-based options like seaweed and algae, prioritize omega-3 to thrive during this transformative phase of life. Your body and mind will thank you! 💪🧠 #MenopauseSupport #Omega3Benefits #HealthyLiving



Here is a great versatile recipe to boost omega 3 intakes.  You can eat it as a main, a side or for lunch.  It’s even great in a packed lunch!


Simple Salad for Oily Fish

Adapted from Riverford Winter Veg p110


Make this dressing in a jam jar.  It makes loads so you have it for several salads.


2 tbs cider vinegar

1 tbsinhoney

2 tbs mustard (Dijon or wholegrain)

4 tbs olive oil


Whisk vinegar and mustard to form an emulsion then add honey and oil.

Save in a jam jar.


Now for the salad basics

1Celeriac (approx. 400 to 500g)

1 Lemon

1 Apple

Salad leaves -as many as you want/got left in the fridge

                                    Any sort of leaves are good


Peel the celeriac

Cut into fine matchsticks (zap it through a food processor if you have one)

Squeeze a lemon over the celeriac asap you have it cut to stop browning (oxidation)

Slice/chop an apple finely with skin on.

Toss in salad leaves


To make it more interesting you can add any or all of the following as they all match the salad ingredients well.




Salad potatoes




To boost with Omega 3 add oily fish. mackerel and salmon are particularly good in this recipe

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