When one thinks of omega-3, the first thing that comes to mind is fish oil.  And often it’s also the last one. Unfortunately, for a long time, fish and omega-3 were the same thing and people forgot that fatty acids can be found in vegetables. Which ones?  The flax plant is an excellent choice.  One teaspoon of flaxseed oil or three teaspoons of flaxseeds ground up at the moment give the daily portion of omega-3.  In fact, Gandhi said:  “Wherever flaxseeds become a regular food item among the people, there will be better health.” Obviously, he didn’t know the proprieties of these seeds, but he saw the benefits in those who ate them.

The walnut, that has been deemed “royal,” also has a great amount of omega-3.  Only 30 g of walnuts, about six, have 2 g of these fatty acids, the daily requirement. Omega-3 fatty acids provide many health benefits with regard to their cardiovascular disease prevention. On the other hand, we have to control animal food because too much omega-6 and too little omega-3 are among the causes for many diseases and inflammations.

Some fruit has omega-3 and the avocado with its antioxidants is rich in it and a great aid to people’s vision.  Even if it is high in calories, it has quality fats and no cholesterol. Here is a recipe with avocado, walnuts and mushrooms that is really tasty and full of omega-3.

Stuffed avocado with walnuts

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Stuffed Avocado, Walnuts and Mushrooms

Ingredients for two portions:

1 avocado

8 walnuts in pieces

lemon juice and grated peeling from one lemon (biological)

2 large mushrooms

1/2 small onion


olive oil

salt and red pepper


Wash the avocado. Cut it in half, take out the seeds and glide a spoon around the perimeter of the avocado to completely sever the flesh from the skin, without breaking it.  Cut the avocado into small pieces and work with a fork.   Add the lemon juice and grated peel. Slice the onion and cook with the olive oil. Clean the mushrooms, slice them and cook them in olive oil adding salt and red pepper.  When cooked, add the mushrooms to the avocado and the walnuts.  Fill the avocado peeling and top with chives.