How To Make Your Own Omega 3 Seed Mix

Omega 3 Seed Mix

Why make your own Omega 3 Seed Mix?

Making your own Omega 3 Seed Mix has many benefits, it’s easy to make and much cheaper than buying ready-made seed mixes. Plus, you can be sure that the oils are fresh and you get all their health benefits.

Omega 3 fatty acids are among the most unstable fatty acids, when exposed to heat or light they oxidise very quickly and lose most of their health benefits.

Always make sure to prepare only small batches and to store them in an airtight container inside the refrigerator. You can use your Omega 3 Seed Mix in many different ways,  add it to porridge, smoothies, soups, salads or even incorporate in fish recipes like my Roasted Hake With Hemp & Herb Crust.

 

Benefits of Omega 3s

Seeds like linseeds and chia seeds contain Omega-3 fatty acids which are essential for good health. Your body can’t make them, so you need to get them from food.

Omega-3 fatty acids are believed to help lower your risk for a number of health conditions, including heart disease, arthritis and cancer. They are also associated with brain health and cognitive function. Sources of omega-3 fats include the oils from plants, fish and nuts, including hemp seeds, which are technically nuts.

 

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Omega 3 Seed Mix Jar

 

Differences between Omega-3 Fats from plants and marine animals

There is a big difference between Omega 3s found in plants and Omega 3 fats found in marine animals. The most important polyunsaturated fatty acids (PUFA) found in marine animals are called EPA and DHA which are long-chained this makes a significant difference when it comes to bioavailability and biological effect.

The PUFA found in plant sources such as soy, walnuts, canola oil, flaxseeds, hemp seeds and chia seeds have shorter carbon chains and are completely devoid of EPA and DHA.

Instead, they contain ALA which is a precursor for your body to make EPA and DHA. Unfortunately, our body’s ability to transform ALA into EPA and DHA is quite limited and therefore only a small percentage gets converted.

If you don’t eat fatty fish such as wild-caught Alaskan salmon, mackerel or sardines about twice a week I recommend looking into some high-quality supplements. Supplements don’t replace a healthy diet but can be very beneficial in certain cases.

Check with your healthcare care professional first if you are suffering from any medical conditions. In my shop, you can find brands I personally take and recommend, there are some great Omega 3 supplements for vegans available, too.

 

Your turn

What do you eat to ramp up your Omega 3 intake?  I’m looking forward to reading your comments.

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Milled Omega 3 Seed Mix

 

Your turn

What do you eat to ramp up your Omega 3 intake?  I’m looking forward to reading your comments.

For more updates follow me on FacebookTwitterInstagramPinterest or subscribe to my YouTube channel!

Omega 3 Seed Mix
Print Recipe
5 from 2 votes

How To Make Your Own Omega 3 Seed Mix

Making your own Omega 3 Seed Mix has many benefits, it's easy to make and much cheaper than buying ready-made seed mixes. Plus, you can be sure that the oils are fresh and you get all their health benefits.
Prep Time2 mins
Total Time2 mins
Course: Breakfast
Cuisine: Vegan, Vegetarian
Keyword: budget, easy, omega 3, seed mix
Servings: 12
Calories: 53kcal
Author: The Healthy Tart

Ingredients

Instructions

  • Add all ingredients to a blender or coffee grinder and pulse until all seeds are nicely ground. The Omega 3 Seed Mix doesn't need to be ground as fine as flour, it gives it a nice crunchy texture if you keep it a bit chunky.
  • Fill the mixture into an airtight jar and store it in the fridge for up to two weeks. This way it will keep its nutrients for longer. It's best to only grind small portions at a time and to use them instantly.

Nutrition

Calories: 53kcal | Carbohydrates: 2g | Protein: 2g | Fat: 4g | Sodium: 1mg | Potassium: 71mg | Fiber: 1g | Calcium: 2.7% | Iron: 4%
Tried this recipe?Mention @thehealthytart or tag #thehealthytart!

 

Omega 3 Mix