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How to give your hair, skin and nails a new lease of life by adding one thing to your diet?

If your hair, skin and nails seem a bit lacklustre these days, it could be that you need more omega 3 in your diet.

Women who enter their 40s are more likely to notice this change as their hormones start to fluctuate, but a diet high in Omega 3 may help support this change.

The easiest way to add Omega 3 to your diet is to have two portions of oily fish a week. For vegetarians and vegans you can achieve this by including flax seeds and chia seeds to your porridge, salads and soups, however, to increase your body's ability to absorb the nutrients from these seeds, try grinding them first.

Our favourite mid week meal is a simple baked salmon, with green veg and a small portion of brown rice.

Not only is it high in Omega 3, but the fibre in the rice and green veg help us to keep our blood sugars balanced, which all go towards balancing our insulin and other hormones.

See our recipe below if you want to give it a go:

Baked Salmon

Serves 2


  • Two fillets of wild salmon approx 150g each

  • 1/2 tbsp olive oil

  • 1 tbsp soy sauce

  • 2 tbsp cold water

  • 100g of brown rice - cooked according to packet instructions

  • Green vegetables of your choice steamed or boiled. We love broccoli, peas and kale.


  • Pre-heat oven to 200C

  • Place fillets in an oven proof dish. Add oil, soy and water

  • Cover dish with a lid and place in the oven

  • Bake for 20 mins or until the fish is cooked throughout

  • Serve with warm rice and green vegetables

Tip: The left over sauce used to cook the fish makes a tasty dressing drizzled over the veg and rice so don't let it go to waste!

Each portion of salmon has approximately 4.9g of Omega 3*

*as calculated using nutritics

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