The Omegas. A Brief Overview and a Recipe

We’ve heard that the omega essential fatty acids in food are good for us. Lets take a closer look at them.

Just what is an essential fatty acid? We are usually obsessed about low fat diets, but in actual fact our body does need fats. Our cell membranes are made up mainly of fatty acids, so just imagine… So, not all fats are bad for you – and obviously not all of them are good either. The essential fatty acids are the type that we need but our own body doesn’t know how to make, so they have to come from our diet. The essential fatty acids that carry all the hype are omega-3 and omega-6.

Omega-3 is also known as linolenic acid. Omega-3 reduces inflammation, helps the immune system, controls blood clotting to maintain the blood fluid, controls cell growth and is part of the cell membrane. It is found in foods such as cold water fish (like salmon, herring and mackerel), egg yolk, flaxseeds and walnuts.

Omega-6 is also known as Linoleic acid. Omega-6 actually promotes inflammation. It sort of does the opposite to omega-3, promoting blood clotting and cell growth. It is found in vegetable oils such as sunflower oil, soy oil, poultry, eggs (in general), nuts and cereals. It is more easily found in modern day processed foods than omega-3.

The ideal thing situation would be to have a healthy balance of both omega fatty acids, but unfortunately most modern eating habits contain more omega-6. This means that as we age, a diet richer in omega-6 will make certain conditions worse, such as joint problems or cardiovascular disease. It also means that if you do have a health concern where inflammation needs to be controlled, it would be better to include higher proportions of omega-3 rich foods in your diet.

Here’s a quick recipe I whipped up the other day which I consider to be quite balanced in both omegas. It’s also the kind of fast food that appears from my kitchen.

Ingredients (per serving):

2 eggs

50g smoked salmon



white pepper


1/2 teaspoon olive oil

1 piece bread

Whisk the eggs. Add a touch of salt, white pepper and a few drops of milk. Heat the olive oil. Add the egg mixture and scramble.

Arrange on a plate the bread, with the scrambled egg over it and the salmon on top of that. Sprinkle some dill.

The whole thing should only take about 5 minutes to make.

Thank you for reading!

(Visited 10 times, 1 visits today)


  1. Guillermina Bósquez Stover 2013-10-13 at 19:13

    What an awesome breakfast! Or for lunch or dinner…loved the jewel ruby red of the salmon!

    1. Sofia 2013-10-14 at 21:09

      Actually, I think this was a brunch! 🙂

      1. Sofia 2013-10-14 at 21:10

        (the photos usually appear within a couple of weeks after eating)…

  2. Sunny 2013-10-13 at 19:29

    OOO this looks good! Easy and nutritious light meal!

    1. Sofia 2013-10-14 at 21:08

      AND quick too!

    1. Sofia 2013-10-14 at 21:10

      Thank you Shanna, I hope you try it.

      1. Shanna Koenigsdorf Ward 2013-10-17 at 02:05

        I will! 🙂 You can’t keep me away from smoked salmon. I first ate it on a green salad with avocado, tomato and olives when I lived in Madrid, Spain – it’s an addictive combination!

  3. simplyvegetarian777 2013-10-14 at 03:51

    I was thinking about the similar thing. I am so glad that you have put it together so beautifully. You are right, though there is a wave of low fat diet, fats are essential in our body to maintain the elasticity of cells and tissues and keep them flexible. Making a good choice is a personal thing.

    1. Sofia 2013-10-14 at 21:24

      Really, so you were going to write about it too? I hope you do. Yeah, we do need everything, carbohydrates, proteins, fats, and vitamins to keep us flexible.

        1. Sofia 2013-10-14 at 22:13

          No problem 🙂

  4. apartmentwife 2013-10-14 at 07:03

    fast food? that got a giggle out of me. this would be some kind of gourmet treat in my kitchen 🙂 i am thinking about making a quiche tomorrow though.. definitely get some of my omegas that way 🙂 do you have any favorite quiche recipes? or.. i guess in spain you probably eat more tortilla, right?

    1. Sofia 2013-10-14 at 08:48

      Aha! Mr. H. is French so (even though I have never posted any) we are avid quiche makers 🙂 Our favourites are the all time quiche Lorraine and leek quiche.

  5. pianolearner 2013-10-14 at 13:31

    If you don’t have dill, you can use fennel leaves for a similar taste

    1. Sofia 2013-10-14 at 21:04

      Thats quite funny because the other day I confused dill with fennel leaves for a moment, when Mr H pointed out that I was confused, dill is not fennel (we were speaking in Spanish so the names are different).. Turns out I wasn’t too off the track! 🙂

  6. Laura Lynn 2013-10-14 at 20:10

    Sounds too good to be healthy! I’m having salmon for dinner tonight…

    1. Sofia 2013-10-14 at 21:22

      Thats great, you’ll be getting the “good” omegas then.

  7. Sam Han 2013-10-14 at 23:01

    I had bagel with smoked salmon and cream cheese this morning 🙂 Your salmon looked way more delish!

    1. Sofia 2013-10-15 at 23:42

      Hmm,.. your bagel sounds great Sam!

    1. littleblissbook 2013-10-15 at 07:00

      well minus the bread..unless it’s Gluten Free bread haha, I might just do a breakfast like this

      1. Sofia 2013-10-15 at 23:41

        Luckily I don’t need to go gluten free, but hey, with a gluten free bread I’m sure it would be just as great.

  8. Lily @ChloeAsh 2013-10-16 at 04:10

    Oh, yummy!! I have to make this one day. I just eat plain eggs and it’s boring 😛

    1. Sofia 2013-10-16 at 23:52

      Go ahead! Eat century eggs or something, thats less boring 😉

  9. dedy oktavianus pardede 2013-10-20 at 16:34

    i thought it was a chinese pork crackling from the beginning……
    the best sources is fish actually, you can get almost twice more omega 3 in the same price tag from a pound of sardines rather than 100 gr salmon actually..
    freshwater fish is ten times less expensive than imported salmon, that’s why i choose the cheaper..

    1. Sofia 2013-10-24 at 21:52

      Once in a while a bit of salmon in nice. And other times sardines are nice!


Leave A Comment

Your email address will not be published. Required fields are marked *