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Omega-3s are one of the superheroes of the nutrition world—fighting inflammation, supporting brain power, soothing aching joints, and even helping keep your mood in check. But here's the deal: you don't need to eat fish to get your fill.
That's right—while salmon and sardines usually steal the spotlight, the truth is that omega-3s start at the bottom of the food chain with plants. Fish are just the middlemen. From crunchy seeds to vibrant berries and even underwater greens, the plant kingdom has its own stash of these powerful fats. So if you're plant-based, fish-free, or just looking to switch things up, you're in luck—there's a whole world of plant-powered omega-3s waiting to be explored.
Let's dive into the benefits of omega-3s and where you can find them in their most unexpected (and delicious) plant-based forms.
The Benefits Of Omega-3 Fatty Acids
Inflammation
Perhaps one of the most well-known benefits of omega-3s is their anti-inflammatory activity. Omega-3 fats help to reduce inflammation in a number of ways, including (but not limited to):
● Reducing the production of inflammatory compounds
● Promoting the synthesis of anti-inflammatory molecules
● Reducing the expression of inflammatory genes
● Inhibiting the activity of inflammatory chemicals
The downstream effect of these activities can impact almost all health conditions, as many imbalances in the body begin with an out-of-whack inflammatory response. While most omega-6 fats instigate inflammation in the body, the balance of omega-3s is crucial to keep your inflammation at bay. With that said it's also important to understand that inflammation on its own isn't necessarily a bad thing. In fact, it's a very natural healing response from your immune system. It's only when inflammation gets out of control that we see issues.
Mood
Studies suggest that some mood and emotional issues, like depression and anxiety, may be rooted in inflammation in the brain and central nervous system. That may sound scary—inflammation in the brain? But it's actually more common than most people think.
Omega-3 fatty acids have been studied for their ability to calm this type of inflammation, which makes sense, as your brain is made up of approximately 60% fat. With that much fat tissue, it's fair to say the quality matters.
Furthermore, studies conducted on people suffering from depression and anxiety have found that including more omega-3 fats in their dietary regimen improves symptoms more so than taking medications alone.
Cognitive Function
Right along the same lines as mood and mood disorders, inflammatory processes in the brain have been indicated in cognitive dysfunction and disorders. As we age, mental acuity tends to slowly decline, but studies show that when people include enough omega-3s in their diet it can help slow down this decline and potentially even ward off age-related cognitive impairment.
In one study, researchers found that adding omega-3s to the diet improved blood flow to the brain and enhanced learning, memory, and cognitive well-being.
Vision
Vision is one of those things we all tend to take for granted—until things start to get blurry.
Omega-3 fats are one of the primary structural components in your eyes, helping to reduce inflammation, improve moisture and tear production, and playing a critical role in retina development.
Some studies suggest that omega-3s may also play a potential role in slowing the progression of age-related eye diseases like macular degeneration, but more research is needed. That said, there is strong evidence that omega-3 intake can improve symptoms of dry eye disease, which can result from medical conditions and certain pharmaceuticals, or as a side effect of the natural aging process.
Joint Health
Although we hear more about joint pain and rusty movement as we age, joint health is crucial for all ages—especially if you're active.
Your joints, particularly your "synovial" joints, are lubricated with a thick fluid known as synovial fluid that keeps your joints moving smoothly, buffering against bone-on-bone friction. Can you guess what one of the primary components of synovial fluid is? That's right, omega-3 fats.
By acting as a shield against bone wear and tear, synovial fluid helps to keep you limber and out of pain as you age and when you're pushing your body physically.
One of the most common joint diseases is osteoarthritis (OA), a condition characterized by cartilage breaking down, resulting in inflammation, pain, stiffness, and movement limitations. Studies show that when omega-3s are added to the diet of people with OA, they can protect against inflammation and may even slow down cartilage loss.
Why The Modern Diet Calls For More Omega-3s
Why do we hear so much about the benefits of omega-3 fats while omega-6 have been pushed aside or deemed inferior?
As mentioned, both of these types of fats are critical for a healthy immune function. When these two fats are in balance, our body can launch an inflammatory response (with the help of omega-6 fats) and then calm it back down when the threat is neutralized (with the help of omega-3s). Whether that threat is a wound, a virus, a bacteria, a food allergy, or any other type of insult to the body, both fats play a role.
The problem is that in the modern Western diet, we consume about 15 to 16 times more omega-6 than we are omega-3.
Why?
Omega-6 fats can be easily found in foods like nuts and seeds, as well as the oils made from them. Our modern diet is loaded with processed foods that contain oils rich in omega-6 (think canola oil, sunflower oil, soybean oil, etc.).
For some perspective, it's hypothesized that due to the foods available to our ancestors, they likely consumed a diet consisting of a ratio of omega-3 to omega-6 fats close to 1:1 or 1:3—that's a far cry from where we are now.
At the same time, foods rich in omega-3 can be harder to come by. While cold water fish are the most well-known sources of omega-3s, many people are shying away from eating fish either because they choose a plant-based lifestyle or due to concerns about the pollution and safety of our waters.
But here's the good news: omega-3s are actually abundant in our food supply as well—as long as you know where to look.
Plant-Based Sources Of Omega-3s
Did you know that the reason fish are rich in omega-3s is because they eat omega-3-rich plants? Algae, to be exact.
While it may not sound appetizing to add a scoop of algae to your salad (we get it), plenty of other plant-based foods deliver omega-3s. Including:
Hemp Seeds
Hemp seeds are an excellent source of essential fatty acids, with around 70% of their fat coming from polyunsaturated sources like omega-3 and omega-6. What makes hemp seeds particularly special is that these guys don't just contain these fats, but they deliver them in an ideal ratio for balancing inflammation.
In addition to their healthy fat content, hemp seeds are also composed of approximately 25% easily digestible protein, making them a fantastic addition to a plant-based diet. But that's not all; these little guys are also a source of vitamins and minerals, including potassium, magnesium, and B vitamins.
Chia Seeds
Another plant-based omega-3 superstar is chia seeds. As mentioned, fish oil tends to be the most well-known source of omega-3s, but research shows that the omega-3s in chia seeds may be even more beneficial than fish-derived omega's for cardiometabolic issues like blood pressure.
Similar to hemp seeds, chia seeds also offer an ideal ratio of omega-3 to omega-6. But what really sets these seeds apart is their amazing fiber content. Every two-tablespoon serving of chia seeds contains around 10 grams of soluble fiber. Omega-3s plus a hefty dose of fiber? It doesn't get much better than that.
Kelp
You may be surprised to see seaweed show up as a source of omega-3s, but despite its low-fat content, a majority of the fatty acids in kelp are PUFAs (including omega-3, omega-6, and omega-9).
Kelp is also a rich source of vitamins and minerals, offering a truly nutrient-dense addition to any diet.
Acai Berries
Acai Bowl fan? We've got good news for you. While most berries are relatively low in fat, acai contains uniquely high-fat content—with the majority of that fat coming from PUFAs like omega-3s and omega-9s.
Healthy fats and its robust antioxidant content make acai one of the most nutrient-rich superberries out there.
Takeaway
In today's world, our diets are often out of balance, with too many omega-6s and not enough omega-3s. But the good news is that nature provides a wealth of plant-based foods rich in omega-3s—from chia and hemp seeds to sea greens and antioxidant-packed berries. Adding these superfoods to your diet can support your health, restore balance, and feel your best—naturally and deliciously.
