7 ways to eat more brain-boosting omega-3 fats

Omega-3 fatty acids play a critical role in your health. Are you getting enough of them in your diet?

These fatty acids are found in nearly every cell in your body, but they’re especially concentrated in your brain, eyes and heart, where they provide structure to cell membranes and regulate inflammation. Studies have found that omega-3 fats help protect brain and cardiovascular health, and that people who don’t eat enough of them may have a higher likelihood of developing cognitive decline, mood disorders, heart attacks and strokes.

Even though our bodies depend on omega-3 fats, we can’t actually produce them, so it’s important that we get them from our diets. One way to ensure that you’re getting enough omega-3s is to eat seafood at least twice a week. Salmon, sardines, mussels and other types of seafood are some of the most abundant sources of omega-3 fatty acids.

But not everyone enjoys eating fish. Some people are allergic to it, others may avoid it for ethical or environmental reasons, and some just don’t like the taste. That’s where plant foods such as walnuts, flax seeds, chia seeds and hemp seeds come in. They are excellent sources of omega-3 fats, and they come with additional nutrients, such as fiber, protein, vitamins and minerals.

“When most people think about omega-3 fats, their first thought is often seafood,” said Nichole Dandrea-Russert, a registered dietitian who runs a blog called Purely Planted and co-authored the cookbook “Powered by Plants.” “But you’re not getting dietary fiber with seafood. And you’re missing out on all the phytochemicals that are naturally found in plant-based foods. You get so much in that whole package of food that is so important for optimal health.”

Here’s what you need to know about plant sources of omega-3 fats, and some simple and easy ways that you can add them to your daily meals.

Why you need omega-3s and where to find them

Omega-3 fats come in many forms. But the three main types are EPA, DHA and ALA. These fatty acids are critical to our health and development throughout life. In the womb, they serve as building blocks for our eyes and central nervous systems. Children need DHA, in particular, to help support the growth and function of their brains.

Studies have found that adults who consume plenty of omega-3 fats, especially EPA, have better cognitive function. A high intake of omega-3 fats is also associated with better cardiovascular health and lower rates of chronic diseases, in part because omega-3 fats lower inflammation, blood pressure and triglycerides, a type of fat that circulates in the blood.

To get most of these benefits, your body needs EPA and DHA. These particular omega-3s are abundant in seafood. Plants, meanwhile, are the source of ALA. One exception are marine organisms such as microalgae, which is where fish get their DHA and EPA (microalgae synthesize DHA and EPA, and then fish that consume the microalgae accumulate them in their tissues).

Your body can convert ALA to EPA and DHA. But the process is fairly inefficient, so if you don’t eat seafood, you have to be intentional about adding plants to your diet that are very rich in omega-3s.

Dandrea-Russert said that when she works with clients who eat an exclusively plant-based diet or who avoid seafood, she usually has them take an at-home blood test (done with a simple finger prick) to find out their levels of omega-3 fats. If their levels are low, she recommends that they take an algae-based omega-3 supplement (sometimes called algal oil) that contains both EPA and DHA.

“If someone wants to skip the ‘middle fish,’ they can go straight to the original source of EPA and DHA, which is algae,” she said.

Dandrea-Russert said that anyone who is considering taking a supplement should consult their health care provider to figure out what they should take and whether there could be side effects or interactions with other supplements and medications they may be taking.

Another simple thing you can do is eat plenty of plant foods that are rich in ALA. These foods come with the added benefit of containing lots of fiber, vitamins, minerals and other nutrients.

The National Academy of Medicine recommends that men consume at least 1.6 grams of ALA on a daily basis and that women consume 1.1 grams of ALA daily. Here are some top sources of ALA, according to the National Institutes of Health and the Agriculture Department:

Seven ways to eat more omega-3s

Consider adding a few of the following recipes to your weekly meal rotation. They feature ingredients that are high in omega-3s, as well as fiber, protein and other important nutrients.

Flaxseed oil is one of the richest plant sources of omega-3 fatty acids. I love this Flaxseed Dressing because it has just five simple ingredients and it’s quick and easy to make. Plus, you can put it on almost anything: salads, sandwiches, roasted veggies and more.
This recipe for Jan O’Halloran’s Brown Bread is a delicious way to add more omega-3s to your diet. It contains ground flaxseed as well as oats and yogurt, so you get plenty of protein and fiber in addition to omega-3s.
This recipe for Crunchy Nut and Seed Clusters contains not one but three types of seeds rich in omega-3s: chia, flax and hemp seeds. Even better, you can store them for up to two weeks and sprinkle them on all sorts of meals, such as soups, grain bowls, avocado toast, yogurt, oatmeal and salads.
Walnuts are exceptionally high in omega-3 fats. For an easy and nutritious lunch or dinner, try this recipe for Parsley Salad with Cucumber and Walnuts. I like to pair it with a healthy source of protein, such as tofu, tempeh or grilled chicken.
This recipe for Sunday Morning Muffins contains a variety of whole grains and nutritious ingredients: flaxseed meal, wheat bran, whole-wheat flour, bananas and pumpkin seeds. Make a big batch and store them in your refrigerator. I like having one of these muffins with a bowl of Greek yogurt for breakfast. They’re also a great snack that you can toss in your bag when you’re on the go.
Adding chia seeds to any meal provides a hearty dose of fiber, omega-3s, protein and minerals. These Raspberry Almond Chia Pudding Parfaits combine milk, chia seeds, raspberries, honey, almond extract and sliced almonds, and works as a breakfast, healthy treat, dessert or snack. And you can make it vegan by using nondairy milk and agave.
If you prefer the flavor of chocolate over raspberries, try this recipe for Cacao Chia Pudding. I like having it for dessert, but it can also work as a midday snack to satisfy a sweet tooth (and kids love it, too).