Why You Need More Omega 3s in Your Life

By: Jesse

Omega-3s improve energy levels, sleep, mood, and focus. They also prevent heart disease, boost the immune system, improve join and bone health, and fight inflammation. Who doesn't want that!?

Omega -3s are a healthy fat that fall in the essential fatty acids category because they are essential for our body to function properly. Our bodies cannot make Omega-3s so we have to get them from our food. Here are my favourite foods that are boosting with Omega-3s.


Fish is an excellent source of Omega-3s. My favourite is salmon because it is delicious and super versatile. If you are short on time, salmon with a little salt, pepper, and lemon juice can be baked at 400F for 20 minutes. If you are looking for something a bit fancier, you can top it with salsa or pesto, or try salmon cakes.

Flax Seeds

Flax seeds and flax oil are a great vegan source of Omega-3s; in fact, they have more omega-3s than any other plant-based source. The Omega-3s found in flax are very sensitive to light, oxygen, and heat. If you are buying flax oil, make sure it comes in a small dark bottle and that you use it before the best before date. Flax oil tastes delicious in salad dressings.

Whole flax seeds are a more stable option because the shell protects the volatile oils. However, the shell is very difficult for our bodies to digest. Often you will see the whole flax seed coming out the other end, which means you don't get any of the benefits. I recommend grinding your flax seeds in a coffee grinder before using them in smoothies, oats, salads, sauces, pretty much anything! If you buy flax seeds that are already ground, store them in the freezer in something that blocks out the light for ideal freshness.

Chia Seeds

Chai seeds are another awesome source of omega-3s. They also supply a significant amount of fibre to keep your digestion running smoothly and stabilize blood sugar levels. Chia seeds are very stable and unlike flax seeds, they don't have to be ground before you eat them. My favourite way to enjoy chia seeds with chis pudding, but due to their mild flavour, you can sprinkle them on just about anything from smoothies and pancakes to salads and pasta. They also make great egg substitutes in vegan baking.

Hemp Hearts

Hemp hearts are a great way to boost the omega-3s content of any meal. They have a soft texture and a mild nutty flavour that goes with just about everything. They are high in protein and fibre with net carbs of zero so they don't impact blood sugar levels. They blend easily into smoothies or milk and can be sprinkled over oats, salad, yogurt, and stir-fry.