Omega-3 fatty acids are vital nutrients with powerful health benefits. Found primarily in fatty fish, nuts, seeds, and plant oils, omega-3s help with brain function, heart health, and reducing inflammation. Mainly known for their cardiovascular benefits, omega-3s lower triglyceride levels and reduce the risk of heart disease. This mix of omega-3-rich nuts and seeds can provide a healthy, convenient snack or a topping for salads, yogurt, oatmeal or baked on top of your favorite fish from City Seafood.
Omega-3 Nut and Seed Mix
- Walnuts: Rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid.
- Flaxseeds: Ground flaxseeds are an excellent ALA source and provide fiber.
- Chia Seeds: These tiny seeds contain ALA, fiber, and essential minerals.
- Hemp Seeds: Contain omega-3 and omega-6 in a beneficial ratio.
- Pumpkin Seeds: While not as high in omega-3s, they add protein, magnesium, and crunch.
Proportions for a Balanced Mix
- 1 cup walnuts
- 1/2 cup flaxseeds (ground for better absorption)
- 1/2 cup chia seeds
- 1/4 cup hemp seeds
- 1/4 cup pumpkin seeds
- 1/4 cup almonds (optional)
Combine all ingredients in an airtight container. Enjoy 1–2 tablespoons daily as part of a balanced diet. Find my Omega-3 Crusted Alaskan Halibut recipe on Instagram @ktelizabethwellness or cityseafoodstl.com.