Where to get your omega-3’s in a post Seaspiracy world

The new Netflix documentary SEASPIRACY has left viewers shell-shocked (check out our Green Tomato’s review by Patrick Lee). Not only is commercial fishing gear contributing to plastic pollution (46% of ocean plastic consists of fishing nets), but fishing is also devastating marine ecosystems: millions of marine creatures like sharks, whales, dolphins and sea turtles, which are vital to the preservation of our oceans, are killed annually as by-catch: getting caught and fatally injured by vessels, nets, and hooks that were meant to catch a different species.

Moreover, in some countries, the demand for fish has caused more dolphins to be slaughtered: because fishermen view dolphins as their competition who eat too many fish, they believe that by getting rid of more dolphins, there will be more fish available to catch. 

The most impactful action we can take is reducing our seafood consumption: if the demand for seafood lessons, so too does commercial fishing. Did you know that you’ll be helping to slow climate change at the same time? Scientists estimate that 50-80% of the oxygen production on Earth comes from the ocean.

Source: Greenhumble

A healthy ocean with abundant wildlife is capable of slowing the rate of climate breakdown. Protecting marine life could help oceans function better, soaking up more carbon, and proving barriers against sea level rises and storm surges.

One of the major obstacles to reducing seafood consumption is our belief that we need to eat fish to get enough omega-3s.

Newsflash: we don’t!

Did you know that fish don’t actually make omega-3s? In reality, algae cells are what make omega-3 fats, and the fish swallow algae cells. So in theory, you could simply eat the algae to obtain the nutritional benefits. Some studies have even shown that fish and fish oil supplements may have opposite health effects. With rising levels of mercury in fish, studies have shown that those eating the most fish have the highest level of mercury in their hair, and the highest levels of cardiovascular health issues. That all sounds pretty fishy…  

Given the undisputed importance of incorporating omega-3s in our diet –– to promote brain health, help regulate our blood pressure, and even boost our immune health –– here are some foods that are high in Omega 3s that you can incorporate in your fishless, or fish-reduced diet. 


  • Flaxseeds
  • Chia seeds
  • Hemp seeds


  • Seaweed
  • Nori


  • Chlorella powder
  • Spirulina powder


  • Soybeans (and tofu)
  • Kidney Beans
  • Edamame beans


  • Walnuts
  • Cashews 
  • Kidney beans