functional foods for omega 3

    Functional foods rich in omega-3 fatty acids have long been celebrated by doctors and dieticians as key to a healthy heart and a sharper brain. Consumption or lack thereof of these important fatty acids has been linked to chronic diseases such as diabetes, inflammation, and memory loss. In accordance with numerous studies 1 2, supplementing your diet with foods rich in omega-3 may be advantageous for Alzheimer’s disease patients at the outset of symptoms, diabetes type 2 patients, and people with high cholesterol levels.

    At MILESTONE®, we believe that it is critical to consume plant-based functional foods high in omega-3 fatty acids, instead of animal-based products. Plant-based nutrition is not only great for our health but our planet too. The only sustainable and chemical-free source that we currently have for EPA + DHA omega-3 fatty acids is algae. Our algae are cultivated in a controlled environment under the total absence of any toxification factors and or chemicals. We can safely state that it is currently the most advanced plant-based solution of these two vital omega-3 fatty acids, which when combined with the unique properties of our medical olive oil give rise to an outstanding natural functional food formula for your heart and brain needs. Feel free and discover the top foods for omega-3 fatty acids in our recent article.

    The Incredible Health Benefits of Vegan Omega-3 Fatty Acids

    There are three main types of omega-3 fatty acids, which are called ALA, DHA, and EPA. Plant sources of ALA include olive oil, nuts and seeds, while fish, seaweed, and algae can offer DHA and EPA omega-3 fatty acids. Although not very efficiently, your body can convert ALA (A-Linolenic Acid) to DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). It is noteworthy that only about 15 percent of the plant-based ALA can be converted to DHA and EPA in the body. As a result, many dietitians recommend taking DHA and EPA supplements, which are typically found in fish oils. What however remains less known to most of us, are the toxifications factors and chemicals associated with the consumption of fish oils and the level of environmental impact that the intensive production has on marine life. Unfortunately, the intensification of this production has led to a global resource crisis, which is yet to be unfolded. According to author Paul Greenberg, the harvesting of tiny fish for omega-3 supplements is having a knock-on impact, resulting in less healthy and abundant oceans 3.

    In addition, based on a review published in Lipid Technology 4, DHA, EPA, and DPA are all found in fish and other shellfish, however DPA is found in far lower concentrations than DHA and EPA. ALA is found in plants, plant-based oils, and animal products that feed on an ALA-rich diet. Our functional foods for omega 3 are unique; the ALA part originates from the olive tree, while the EPA + DHA components are coming from cultivated algae.

    5 Reasons to Take Functional Foods for Omega 3

    1. Reduced Inflammation

    According to research, foods rich in omega-3 fatty acids have a significant role in reducing inflammation. Inflammation is your body’s natural response to infections and damage. As a result, it is critical to your health. Notably, omega-3 fatty acids have been shown to lower the synthesis of chemicals and substances associated with inflammation, such as inflammatory eicosanoids and cytokines 5 6 7.

    Moreover, researchers in Ohio State University, College of Medicine 8, recently carried out a randomized clinical trial with 68 medical students. This placebo-controlled, double-blind 12-week trial compared omega-3 supplementation with placebo to see if it reduces proinflammatory cytokine production and depression and anxiety symptoms in healthy young adults. Blood samples were taken during lower-stress periods as well as on days before an exam. These findings imply that omega-3 fatty acids supplementation can lower inflammation and anxiety in healthy young adults. The reduction in anxiety symptoms linked with omega-3 supplementation is the first evidence that omega-3 may have potential anxiolytic advantages for those who do not have an anxiety condition 8.

    2. Improved Brain Memory

    One of the unavoidable consequences of aging is a reduction in brain function. Several studies have linked higher omega-3 intake to a lower risk of Alzheimer’s disease and age-related mental decline. Some of those studies suggest that omega-3 fatty acids may safeguard brain health as we age and reduce the chance of Alzheimer’s disease 9 10 11.

    Keep in mind that more research is needed on the connection between omega-3s and brain health.

    3. Increased Fat Burn and Weight Loss

    According to a 2010 study published in Nutrients 12, omega 3 fatty acids reduce the synthesis of cytokines—inflammation-promoting substances produced by belly fat—and increase fat metabolism through modifying the expression of inflammatory genes. In addition, researchers at the University of South Australia randomly assigned 75 overweight persons to one of four regimens: omega 3 supplements with or without activity, omega 6 supplements with or without exercise, or no supplements at all. Over the course of 12 weeks, the group that coupled omega 3 pills with exercise lost a significant amount of weight; none of the other three groups did 13.

    4. Omega-3s Can Fight Autoimmune Diseases

    In autoimmune illnesses, your immune system misidentifies healthy cells as foreign and attacks them. One prominent example is type 1 diabetes, in which your immune system destroys the insulin-producing cells in your pancreas. Some of these diseases can be prevented by consuming omega-3 fatty acids, which may be especially important during childhood. Getting adequate omega-3s during your first year of life has been associated to a lower risk of numerous autoimmune disorders, including type 1 diabetes, autoimmune diabetes, and multiple sclerosis, according to research 14 15 16 17.

    5. Improved Heart Health

    Cardiovascular disease is a leading cause of death 18. Omega-3 fatty acids may assist enhance crucial heart health markers and lessen the risk of cardiovascular disease 19. Below you can find some of the most important heart benefits associated with the consumption of omega-3 fatty acids:

    – Omega-3 fatty acids help to increase “good” HDL cholesterol levels 20 20.

    – Triglycerides can be significantly reduced by omega-3 fatty acids, typically by 15–30%. 21 22 23.

    – Omega-3 fatty acids have been shown to lower blood pressure in persons with high blood pressure. 24 25.

    – Omega-3 fatty acids assist to prevent plaque buildup in your arteries by keeping them smooth and free of harm 26.

    – Omega-3 fatty acids can also lower “bad” LDL cholesterol in some persons. However, the evidence is inconsistent; some studies show an increase in LDL 27.

    How Much Omega-3s Do I Need?

    Except for ALA, experts have not determined optimum dosages of omega-3 fatty acids. Average daily recommended amounts for ALA are listed below in grams (g). The amount you require is determined by your age and gender ((National Institutes of Health)).

    Life Stage Recommended Amount of ALA
    Birth to 12 months* 0.5 g
    Children 1–3 years 0.7 g
    Children 4–8 years 0.9 g
    Boys 9–13 years 1.2 g
    Girls 9–13 years 1.0 g
    Teen boys 14–18 years 1.6 g
    Teen girls 14–18 years 1.1 g
    Men 1.6 g
    Women 1.1 g
    Pregnant teens and women 1.4 g
    Breastfeeding teens and women 1.3 g

    *As total omega-3s. All other values are for ALA alone.

    Do you need  Omega-3  Capsules?

    People have started stockpiling omega-3 capsules to acquire their daily intake as the health advantages of omega-3 have been more well known; however, researchers have shown that this may not be the most effective way to reap their health benefits.

    The greatest method to obtain more omega-3 fatty acids in your diet is through food,” Elizabeth Johnson, a Tufts University researcher who studies the function of antioxidants in eye and brain health, told NPR. So, if you’ve been paying for fish-oil tablets, consider this excellent news: You can stop taking those horse-pill-sized gel caps and start eating actual food again, with functional properties and real health benefits. To assist you, we have developed a synergistic formula with the best plant-based functional foods for omega 3 fatty acids, that is also great in texture and taste.

    The Ultimate Plant-Based Functional Foods for Omega-3

    High Phenolic Olive + Algae Omega 3 Oil

    Omega-3 content: 250 mg per 10ml (raw)
    It is the most natural and highly concentrated functional food with omega 3 that we are aware of. And yes, it tops our list because it has unparalleled qualities. It originates from the combination of the powerful properties of the olive tree and algae. Our formula supplies you with 250mg in 10ml of the best vegan omega-3s (ALA + EPA + DHA), together with a set of bioactive compounds with pharmacological properties, e.g. oleacin, oleocanthal, oleuropein, elenolide, tyrosol, hydroxytyrosol. The concentration of olive oil polyphenols is among the highest in the world and always exceeds 500mg/kg. Olive oil polyphenols will certainly contribute to the reduction of your oxidative stress markers, which is in accordance with EU  REG 432/2012.

    functional foods for omega 3

    Tip: Consume as much as you can and wait for the advantages to begin!


    Functional foods with omega 3 fatty acids are definitely your best choice when it comes to receiving this vital fat. The absorption of DHA, EPA, and ALA is maximized when received from foods as opposed to supplements. Toxification factors and the huge environmental impact associated with the production and consumption of fish oils, makes plant-based solutions a very attractive alternative. Algae is at the top of our list for a reason. Vegan functional foods for omega 3 fatty acids may safeguard heart health, boost cognitive performance, and reduce the risk of developing various chronic diseases while avoiding the depletion of our planet’s resources.

    A Word From MILESTONE®

    MILESTONE® Food for your Genes uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

    1. Canhada S, Castro K, Perry IS, Luft VC. Omega-3 fatty acids’ supplementation in Alzheimer’s disease: A systematic review. Nutr Neurosci. 2018 Oct;21(8):529-538. doi: 10.1080/1028415X.2017.1321813. Epub 2017 May 3. PMID: 28466678.[]
    2. National Institutes of Health[]
    3. The Omega Principle: Seafood and the Quest for a Long Life and a Healthier Planet Kindle Edition, Paul Greenberg[]
    4. Oleksandr A. Byelashov, Andrew J. Sinclair, Gunveen Kau, Dietary sources, current intakes, and nutritional role of omega-3 docosapentaenoic acid, vol. 27, issue 4, April 2015, pages 79-82,[]
    5. Ciubotaru I, Lee YS, Wander RC. Dietary fish oil decreases C-reactive protein, interleukin-6, and triacylglycerol to HDL-cholesterol ratio in postmenopausal women on HRT. J Nutr Biochem. 2003 Sep;14(9):513-21. doi: 10.1016/s0955-2863(03)00101-3. PMID: 14505813.[]
    6. Thusgaard M, Christensen JH, Mørn B, Andersen TS, Vige R, Arildsen H, Schmidt EB, Nielsen H. Effect of fish oil (n-3 polyunsaturated fatty acids) on plasma lipids, lipoproteins and inflammatory markers in HIV-infected patients treated with antiretroviral therapy: a randomized, double-blind, placebo-controlled study. Scand J Infect Dis. 2009;41(10):760-6. doi: 10.1080/00365540903168056. PMID: 19685375.[]
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    10. Fotuhi M, Mohassel P, Yaffe K. Fish consumption, long-chain omega-3 fatty acids and risk of cognitive decline or Alzheimer disease: a complex association. Nat Clin Pract Neurol. 2009 Mar;5(3):140-52. doi: 10.1038/ncpneuro1044. PMID: 19262590.[]
    11. Mohajeri MH, Troesch B, Weber P. Inadequate supply of vitamins and DHA in the elderly: implications for brain aging and Alzheimer-type dementia. Nutrition. 2015 Feb;31(2):261-75. doi: 10.1016/j.nut.2014.06.016. Epub 2014 Jul 24. PMID: 25592004.[]
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    13. Alison Hill, Nutritional Physiology Research Centre, University of South Australia and University of Adelaide, Australia, at the 2006 ISSFAL Meeting in Cairns, Australia,[]
    14. Stene LC, Joner G; Norwegian Childhood Diabetes Study Group. Use of cod liver oil during the first year of life is associated with lower risk of childhood-onset type 1 diabetes: a large, population-based, case-control study. Am J Clin Nutr. 2003 Dec;78(6):1128-34. doi: 10.1093/ajcn/78.6.1128. PMID: 14668274.[]
    15. Hoare S, Lithander F, van der Mei I, Ponsonby AL, Lucas R; Ausimmune Investigator Group. Higher intake of omega-3 polyunsaturated fatty acids is associated with a decreased risk of a first clinical diagnosis of central nervous system demyelination: Results from the Ausimmune Study. Mult Scler. 2016 Jun;22(7):884-92. doi: 10.1177/1352458515604380. Epub 2015 Sep 11. PMID: 26362904.[]
    16. Papadia C, Coruzzi A, Montana C, Di Mario F, Franzè A, Forbes A. Omega-3 fatty acids in the maintenance of ulcerative colitis. JRSM Short Rep. 2010 Jun 30;1(1):15. doi: 10.1258/shorts.2010.010004. PMID: 21103107; PMCID: PMC2984332.[]
    17. Balbás GM, Regaña MS, Millet PU. Study on the use of omega-3 fatty acids as a therapeutic supplement in treatment of psoriasis. Clin Cosmet Investig Dermatol. 2011;4:73-7. doi: 10.2147/CCID.S17220. Epub 2011 Jun 20. PMID: 21760742; PMCID: PMC3133503.[]
    18. World Health Organization[]
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    20. Warner JG Jr, Ullrich IH, Albrink MJ, Yeater RA. Combined effects of aerobic exercise and omega-3 fatty acids in hyperlipidemic persons. Med Sci Sports Exerc. 1989 Oct;21(5):498-505. PMID: 2691812.[][]
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    22. Shidfar F, Keshavarz A, Hosseyni S, Ameri A, Yarahmadi S. Effects of omega-3 fatty acid supplements on serum lipids, apolipoproteins and malondialdehyde in type 2 diabetes patients. East Mediterr Health J. 2008 Mar-Apr;14(2):305-13. PMID: 18561722.[]
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    24. Rigakou A, Diamantakos P, Melliou E, Magiatis P. S-(E)-Elenolide: a new constituent of extra virgin olive oil. J Sci Food Agric. 2019 Sep;99(12):5319-5326. doi: 10.1002/jsfa.9770. Epub 2019 May 30. PMID: 31038226.[]
    25. Ramel A, Martinez JA, Kiely M, Bandarra NM, Thorsdottir I. Moderate consumption of fatty fish reduces diastolic blood pressure in overweight and obese European young adults during energy restriction. Nutrition. 2010 Feb;26(2):168-74. doi: 10.1016/j.nut.2009.04.002. Epub 2009 May 31. PMID: 19487105.[]
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    27. Oelrich B, Dewell A, Gardner CD. Effect of fish oil supplementation on serum triglycerides, LDL cholesterol and LDL subfractions in hypertriglyceridemic adults. Nutr Metab Cardiovasc Dis. 2013 Apr;23(4):350-7. doi: 10.1016/j.numecd.2011.06.003. Epub 2011 Sep 15. PMID: 21924882.[]
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