Five Vegetarian Sources of Omega 3
Let’s set the record straight: fat isn’t the villain. Somewhere between the 90s diet craze and today’s wellness trends, we forgot that not all fats are created equal, and some, like omega-3s, are essential for keeping your body and skin in peak condition.
Omega-3s aren’t just “good fats.” They’re critical. They help lower inflammation, support heart and brain health, protect your eyes, and improve the texture and resilience of your skin. They even help keep your mood steady and your focus sharp. In other words: if you're cutting out fat entirely, you’re cutting yourself short.
There are three main types of omega-3 fatty acids: ALA (alpha-linolenic acid), found in plants, and EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), found mainly in oily fish. While EPA and DHA are the heavy hitters when it comes to anti-inflammatory and brain benefits, your body can convert ALA into both, just not very efficiently. Still, ALA is essential in its own right, and plant-based eaters can get plenty of benefits by choosing the right sources.
The Top 5 Vegetarian Sources that Boost Omega-3
Chia Seeds
These little seeds punch way above their weight. Chia seeds are the highest plant-based source of ALA, a type of omega-3 your body can partially convert into the more potent EPA and DHA found in fish. On top of that, chia delivers fibre, protein, calcium, and antioxidants which are all useful for energy, digestion, and yes, glowy skin. Toss them in smoothies, mix into oats, or make a quick pudding with almond milk and cinnamon.
Flaxseeds
Walnuts
More than just a snack, walnuts are a top-tier plant source of omega-3s. A small handful gives you nearly your full daily requirement. They’re also rich in vitamin E and polyphenols, both of which play a role in protecting skin from oxidative stress. Try them on porridge, in pesto, or crushed over roasted vegetables.
Hemp Seeds
Brussels Sprouts
They may not be trendy, but Brussels sprouts get the job done. They contain ALA, along with vitamin C, vitamin K, and anti-inflammatory compounds that support skin clarity and immune function. Roasted, shredded, or sautéed, they’re a surprising source of good fat, and definitely worth another shot if you’ve written them off.
How Omega-3 Benefits Your Skin
You already know omega-3s help regulate inflammation, maintain cell membrane function, and improve hydration. But while food lays the foundation, skincare can provide targeted support to amplify these benefits.
Here’s what omega-3s do for your skin:
Reduce inflammation that causes redness and sensitivity
Strengthen the skin’s lipid barrier to lock in moisture
Enhance elasticity and smooth fine lines
Shield skin from environmental stress
Promote a radiant, even complexion
That’s where omega-powered topical treatments come in. Products like the Cold Plasma Plus+ Advanced Serum Concentrate by Perricone MD are designed to deliver key nutrients, including omegas, directly to your skin. This serum works to visibly smooth texture, restore bounce, and enhance overall radiance. And if you’re looking for more targeted support, the range also includes a hydrating eye cream, lip therapy, and an intensive gel mask; each designed to complement the work your diet is doing behind the scenes.
Omega-3s are more than just a “nice to have”, they’re essential. Whether you’re eating more plant-based, allergic to seafood, or just diversifying your sources, these five vegetarian picks are a smart way to get what your body, and your skin, needs.
