Are You Getting Enough Omega Fatty Acids?

We’ve all heard by now that Omega-3 Fatty Acids are an important part of a healthy diet. But if you’ve looked at the price of supplements, you probably decided to skip out on adding this into your diet.

Fish of course is an excellent source of Omega Fatty Acids. But not only can fish be expensive, it can sometimes be toxic due to oil and chemical contamination of ocean waters. And farm-raised fish, though cheaper, doesn’t have the same healthy nutrients that wild-caught does.

So where does that leave us? Here are some excellent natural and thrifty sources of Omega-3 Fatty Acids that won’t break your budget:

Organic Golden Flax

Flax Seed

You can buy flax seed in raw form and sprinkle it on top of salad, cereal, mix it in breads, grind it up for smoothies and include in pancakes. Milled flax can actually be used as a substitute for eggs, butter and oil.

  • 1 egg=1 TB Flax + 3 TB water
  • 1 TB margarine, butter or oil = 3TB Flax

Not only is Flax an excellent source of Omega-3, but also of Fiber. And it’s naturally gluten-free!

Best Prices:

If you buy the kind that is already milled, be sure to freeze it so that it holds the nutrients longer.

Chia Seed

Chia Seeds are packed with Omega Fatty Acids, Fiber and even help keep you hydrated. When you hydrate the seeds in water the seed shells open up and absorb up to nine times their volume in water. This forms a gel that is 90% soluble fiber and will help keep your body hydrated. People active in sports usually benefit from chia seeds, because they help with endurance.

We add chia seeds to oatmeal, muffins, breads or just mix them up in juice or water to chug. They don’t have much of a taste, but the goopy texture does take some getting used to if you soak them in a liquid.

Best Prices:

  • Chia Seeds 2 Pounds for $11.25 on Amazon.
  • Sometimes you will find this item marked down as a Manager’s Special at Kroger stores.

Benefits of Omega Fatty Acids:

  • Reduce inflammation.
  • Reduce the risk of blood clots.
  • Can help with cholesterol and reduce the risk of artery clogging.
  • Help regulate your metabolism, and are even known to help your insulin levels and promote health in diabetics.
  • Help with weight-management.
  • Help prevent cancer cell growth.

There are many other great products and foods out there that are excellent sources of Omega Fatty Acids, and these are just two of the more thriftier ways I include Omegas in my family’s diet.

What are some of your recommended sources for Omega Fatty Acids?  Do you know of a better way to save on supplementing Omega Fatty Acids into your diet? You can leave a comment by clicking here.

This post is for educational and informational purposes only. I am not a medical professional, and in no way is this post meant to treat any illness.
  1. We add ground flaxseed into lots of baked goods–it can be as simple as adding 1/4 cup or so into brownie mix. But our favorite way to eat ground flaxseed is to sprinkle it on top of the honey on a PB and honey sandwich – it helps keep the honey from oozing out in a lunchbox and my daughter never even notices it’s there!

  2. Flax is supposed to help heal eczema – a problem my daughter struggled with in infancy. When she made the transition to solid foods, I tried sprinkling a bit of ground flaxseed on her oatmeal and we soon discovered she has a life-threatening allergy to the substance! Apparently, such a violent reaction (full body hives and anaphylaxis) is really rare (docs asked to use her in an upcoming study), but it is possible. Thankfully, she LOVES chewing fish oil capsules (also highly unusual)…

  3. Question about flax seed: someone I know says she heard (I forget where) that if you buy flax seed already ground that the beneficial nutrients are already gone (or a lot of them are). But, if you eat it unground, it passes through your system and you can’t reap the benefits that way. She says the only way to do it is to have a little coffee grinder and grind it yourself right before you eat it. Have you heard anything to that effect? I’d love to know! :)

    • Merry Jo – From what I know about foods, I believe that is absolutely true. I bought this bag of ground up flax and froze it immediately. Yes it has lost a lot of the nutrients already, but is still better than nothing. Next time I’ll probably do like your friend does and buy the seeds then grind in my coffee grinder.

  4. Merry Jo – I’ve heard the same thing. If you do decide to use a coffee grinder, you may consider investing in a seperate one from your coffee beans. Getting the oil out of the grinder is nearly impossible!

    • Amanda, it’s actually quite easy! Toss a 1/4 cup of rice into your coffee grinder and whir away! The rice, as it grinds down will absorb the oils! We do this to clean our grinder once a month! :) You can then just wipe the rice particles right out!

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