Omega-3 is celebrated for its importance in maintaining heart and brain health. The most commonly known sources of Omega-3 are fatty fish such as salmon and fish oil. This can make is challenging for those on a plant-based diet, or even those who simply dislike fish, to meet their bodies’ Omega-3 needs. But did you know that you don’t need to turn to fish — or fish oil supplements—to get your Omega-3?

There is a wide variety of plant-based sources of Omega-3 such as hemp seeds, flaxseeds, seaweed, algae and edamame. At the very top of the list are chia seeds! Chia is known for its many health benefits, providing a hefty dose of fiber and protein in each serving. They’re also an unrivaled plant-based source of Omega-3!

So what are Omega-3s? They are essentially fatty acids, which play an important role in cellular function and maintaining the health of the heart, brain, kidneys, eyes and skin, as well as hair and nails.

Plant-derived Omega-3 comes in the form of alpha-linolenic acid (ALA)—which is the only essential Omega-3 fatty acid. Our bodies cannot produce it ourselves, so we must consume ALA through our diets. The body naturally converts ALA into longer chain Omega-3 fatty acids such as docosahexaenoic acid (DHA)—which is important for brain health—and eicosapentaenoic acid (EPA). 

Animal-based sources of Omega-3 such as salmon and fish oil contain both DHA and EPA, but that doesn’t mean that those following plant-based diets are deficient in these longer chain Omeg-3 fatty acids. Despite zero intake of long-chain EPA and DHA, the human body can convert robust amounts of shorter-chain fatty acids (such as essential ALA) into long-chain fatty acids.

Omega-3 helps regulate and lower the number of fats in the blood, which are called triglycerides. Because of this, Omega-3 has anti-inflammatory properties and is linked with a reducing cholesterol and heart disease risk. Omega-3 is also critical for healthy cells, making up part of the membranes that surround every cell in your body and supporting healthy skin, hair and nails.

Despite being small in size, chia is one of the best sources of essential Omega-3 fatty acids on the planet (10x more than salmon when compared gram for gram), and specifically that of essential ALA Omega-3. Unlike other plant-based sources of Omega-3, they are tremendously bio-available. Unlike flax seeds, which are difficult to digest and must be ground-up, chia seeds have a soft, soluble fiber shell that is easy to digest (and additional helps with digestive health).

If you’re ever in need of a plant-based Omega-3 boost, look no further than the small but mighty chia seed!