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Omega Rich Foods

Omega 3, Omega 6 and many other essential fatty acids (also known as polyunsaturated fats) are usually associated with fish. Indeed, yes, fish oil and cod liver oil are fantastic sources of important fatty acids but so are lots of other foods, such as seeds and nuts.

The Importance of Essential Fatty Acids

Fatty acids like Omega 3, are important for our growth and maintaining our general health. Unlike saturated and transfats, these fatty acids benefit our heart health without increasing our cholesterol levels. They are also known to help improve joint health and mobility, can improve skin health (including problems such as eczema and acne) and even the condition of your hair.

The human body cannot synthesize things like Omega 3, therefore we must include them naturally in our diet.

Omega-Rich Seeds & Nuts (As they are)

One great way to incorporate more fatty acids into your diet is by eating seeds. Seeds are naturally very oily and the those featured below are particularly well known for their high omega oil content. You don't have to eat them on their own, they can be sprinkled into cereal, yoghurt, or mixed in with bread dough. Seeds with a hard shell, like chia and flax (linseed) can be soaked, then added to drinks. Further more, seeds can be enjoyed as a spread or as a cold pressed oil for salads.

Chia Seeds

Highly nutritional tiny seeds. Rich in omega 3, fibre, protein and minerals.

Flaxseed (Linseed)

Omega-3 rich.

Flax seed can be used in muesli-type meals or to thicken soups. It acts as a useful way of adding omega-3 fatty acids to the diet.

Hemp Seeds

For salads and muesli.

Hemp seeds, like most other seeds, are rich in omega-3 and omega-6. They are a complete protein and have a nutty taste that works well in muesli, salads and pasta.

Sunflower Seeds

Sunflower seeds are a popular healthy snack food. High in polyunsaturates, minerals and fibre.

Brazil Nuts

Hopefully, you will already know how tasty Brazil nuts are. The good news is that Brazil nuts are also a great source of selenium as well as omega-6.

Macadamia

Macadamia nuts are very similar to Brazil nuts, but smaller and round.

Pumpkin Seeds

Muesli and snack-seeds.

Pumpkin seeds are a common addition to muesli, adding crunch and texture.

Sesame Seeds

For sprinkling.

Sesame seeds are most famously sprinkled on things like bread rolls, but you can do other things with them too.

Ways to Take Seed & Nut Oil:

Seed Spreads (Seed Butters)

Pure and natural organic seed butters. Perfect for spreading on toast and having them on their own for a fantastic boost of protein and amino acids. Additionally, these can be used in cooking and baking too.

Seed Oils (In Bottles)

These oils are unrefined and cold pressed to retain all of their natural mineral and fatty acid content. These are best used cold, drizzled over salads or into soups.

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