Healthy Omega Seed

Mix Sprinkle

This tasty 4-seed omega seed mix combination is packed with rich flavour, vitamins, minerals, and the all-important Omega-3! A delicious nutrient booster for numerous different meals!

This omega seed mix combines some of the healthiest seeds in the world – for a delicious, versatile snack option and omega boost. More than that, this combination of healthy seeds is also packed with fibre, protein, and several vitamins and minerals (including Vitamin E, iron, and zinc). This is a nutrition booster to add to any meals. I particularly use more on my morning smoothies!


Omega-3 (and omega-6) fatty acids are actually essential fatty acids that our bodies need to function well. However, they are not naturally occurring nutrients within our bodies, so we have to source them from the food we eat.


First, let’s look at the various health benefits of Omega-3 fatty acids:

  1. Omega-3 is linked with several benefits for heart health, including reducing blood pressure, raising good HDL cholesterol levels, preventing blood clots, preventing the build-up of plaque in arteries, and reducing triglycerides (Source).

  2. Omega-3s are also known to reduce harmful inflammation, which could lead to various chronic conditions (including cancer, heart disease, etc.) (Source).

  3. These fatty acids are also known to fight/help treat autoimmune diseases,including type 1 diabetes, MS, Crohn’s, lupus, rheumatoid arthritis, and psoriasis (Source).

  4. They are also linked with brain health. Several studies have found that higher omega-3 intake can mean a lower mental decline rate and a lower risk of Alzheimer’s.  Though, this needs to be researched further (Source).

  5. According to several studies, those who consume omega-3s regularly are not only less likely to be depressed, but those who are can see their symptoms improve (Source). More so, they may even decrease violent behavior and help decrease the frequency of relapse for those with schizophrenia/bipolar disorder.

  6. DHA omega-3 is critical for retinal eye health and reduces the risk of permanent eye damage or even blindness.

  7. Bone and joint health may also see an improvement. Studies show that they can improve bone strength and reduce the risk of osteoporosis and arthritis (Source).

Ingredients Used on this Mix


Flax seeds



  • Sunflower seeds contain 2g protein per tablespoon and ZERO cholesterol. Plus, a moderate dose of magnesium, potassium, zinc, iron, folate as well as essential fats and Vitamins A, B, and E. 

  • Pumpkin seeds contain 1g protein per tablespoon and are a rich source of magnesium, iron & zinc as well as antioxidants, and many other nutrients.

  • Chia seeds contain 2g protein per tablespoon, and are high-fiber, low-carb, with lots of antioxidant content. 

  • Flaxseeds (also called linseeds) contain 1.3g protein per tablespoon, as well as being a good source for fiber and several vitamins/minerals. Though the majority of the health benefits are due to the omega-3s content, lignans, and fiber. 



The process couldn’t be any simpler. Just put them in a grinder or food processor, separately. Place in a bowl and mix altogether.

Then move to an airtight container – I normally use a glass jar.


You can keep this seed mix at room temperature for 1-2 months (depending on how fresh the seeds are). Make sure to keep them in a cool, dark place, to help to maintain the omega-3 fatty acids as they lose their health benefits when exposed to heat and light.


Where to use

  • Mix into bread dough; 

  • Salad Toppings; 

  • Sprinkle over pasta; 

  • Sprinkle over your breakfast: with cereal, a yogurt; bowl, homemade muesli, or a bowl of oatmeal/overnight oats ;

  • As a smoothie topping: over smoothie bowls or added to smoothie blends.