pumpkin & flaxseed blend – omega 3 & 6

11th May 2010

We are continually bombarded with the importance of including Omega-3 and Omega-6, amongst other essential vitamins, minerals and nutrients.  Unfortunately, these often come from companies trying to sell their supplements.  I am a huge believer in that, if I aim to eat a healthy, clean, balanced diet, there is no need for extra supplementation.  A great money saver.  Another downside to taking various multi-vitamins and supplements is that too much of a good thing can actually cause more harm.  Certain vitamins and minerals are harmful in large doses and can interfere with the absorption of iron, calcium and other ‘goodies’.

And what are those Omega benefits?

Omega-3’s have anti-inflammatory and anti-coagulant properties as well as many other important health benefits.  They reduce inflammation and can provide protection against cardiovascular disease, arthritis, skin conditions, depression and other mood-related disorders.  Omega-6, when sourced through diet, has anti-inflammatory properties.  It can help the bloating and pain associated with PMS.  It also maintains healthy skin, hair and nails and generally helps to bring about hormonal and emotional balance.

Omega 3 and Omega 6 interact with each other so the balance between them is crucial for good health.

Knowing this, I have decided to try and ‘supplement’ my body the ‘natural food’ way.  This recipe is a mix of ground pepitas and flaxseeds that provide the minimum healthy dietary intake of both Omega-3 and Omega-6.   Usually, one is taken more than the other in the form of fish oil supplements, however, a balance of both is important.  So, this seed blend does that perfectly.  Flaxseeds are high in Omega-3, whereas pepitas(pumpkin seeds) are almost equally equivalent in Omega-6.   Sunflower seeds and walnuts provide high sources of the 6 as well if you would like to vary your mixture.

omega blend


100g  flaxseed (I used a mixture of golden and brown)

100g pepitas


1.  In a spice blender, combine the seeds – grind to a fairly fine mixture.  This may need to complete in stages, depending on the size of your grinder.

2.  Pour into a glass jar with a lid.  Shake well to distribute seeds evenly.  Store in the fridge.

Use 2 heaped teaspoons on cereal, in pies/quiches, salad dressings.  The list is endless.  I add mine to my morning oats.  This quantity provides the daily minimum healthy dietary intake of both Omega-3 and Omega-6.

Goodness shared from Donna

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