CATCH OF THE DAY

If you don’t treat yourself to a nice slab of salmon or mackerel once a week, you might be lacking in omega-3s – and that means you’re missing out on lots of health benefits.

Omega-3 fatty acids support heart, brain and eye health, and immune function. Plus, recently it’s been shown that taking vitamin D with omega-3 fish oils can reduce the risk of autoimmune diseases, such as arthritis and psoriasis, by up to 22%*.

All great news – so how do we make sure we’re getting enough of it? We should be aiming for 500mg of omega-3s each day, which is the same as two portions of fish per week, one of which should be oily. Use the acronym SMASH to remember what that includes: salmon, mackerel, anchovies, sardines and herring. While these are by far the best sources of omega-3s, you could also get your 500mg by eating avocado (1.5 per day), walnuts (21 halves per day) or edamame beans (one cup per day).