10 Foods High in Omega-3 (Not Fish)
Omega-3 fatty acids are crucial for our health but must be sourced through our diet. While fatty fish like salmon and mackerel are renowned for their omega-3 content, not everyone enjoys fish due to dietary preferences, allergies, or other reasons. Luckily, you can still get your omega-3 fix from plant-based and non-fish sources. Dive into our guide on “10 Foods High in Omega-3 (Not Fish)” to discover delicious alternatives that support brain function, reduce inflammation, and boost heart health. Learn how to easily incorporate these powerhouse foods into your meals and enjoy their incredible benefits!
1. Flaxseeds
Omega-3 Content:- Flaxseeds are one of the richest plant-based sources of alpha-linolenic acid (ALA), omega-3 fatty acid. Just one tablespoon of flaxseeds contains about 2,350 milligrams of ALA.
Health Benefits:- Flaxseeds are not only high in omega-3 but also packed with fiber, which promotes digestive health. Additionally, they contain lignans, which have antioxidant properties and may reduce the risk of certain cancers.
How to Include in Your Diet:- Flaxseeds are nutty and flavour easily added to smoothies, oatmeal, or yoghurt. Thyoghurt can also be used as an egg substitute in baking (1 tablespoon of ground flaxseed mixed with three tablespoons of water).
Nutritional Information (Per 1 Tbsp):-
– Omega-3: 2,350 mg
– Calories: 37
– Fiber: 2 g
2. Chia Seeds
Omega-3 Content:- Chia seeds are another powerhouse of omega-3, particularly ALA. A one-ounce serving (about two tablespoons) provides approximately 4,915 milligrams of omega-3s.
Health Benefits:- Chia seeds are not only rich in omega-3s but also in antioxidants, fiber, and protein. They are excellent for heart health, improving digestion, and even aiding in weight management due to their ability to absorb water and expand in your stomach, keeping you full longer.
How to Include in Your Diet:- Chia seeds are versatile and can be sprinkled on cereal, added to smoothies, or used to make chia pudding. They can also be mixed into baked goods or used as a recipe thickening agent.
Nutritional Information (Per 1 Oz):-
– Omega-3: 4,915 mg
– Calories: 137
– Fiber: 11 g
3. Walnuts
Omega-3 Content:- Walnuts are an excellent source of ALA, with one ounce (about a handful) containing around 2,570 milligrams of omega-3s.
Health Benefits:- Walnuts are beneficial for their omega-3 content and are also high in antioxidants, which can help fight oxidative stress in the body. Regular consumption of walnuts has been linked to improved brain health, reduced inflammation, and lower risks of heart disease.
How to Include in Your Diet:- Walnuts can be eaten independently as a snack, added to salads, oatmeal, or yoghurt, or used in baking. They can also be incorporated into pesto or ground into walnut butter.
Nutritional Information (Per 1 Oz):-
– Omega-3: 2,570 mg
– Calories: 185
– Fiber: 2 g
4. Hemp Seeds
Omega-3 Content:- Hemp seeds are a great source of both omega-3 and omega-6 fatty acids. Three tablespoons provide about 6,000 milligrams of omega-3.
Health Benefits:- In addition to omega-3s, hemp seeds are rich in high-quality protein, making them an excellent addition to plant-based diets. They also contain magnesium, iron, and zinc, contributing to overall health, muscle function and immune support.
How to Include in Your Diet:- Hemp seeds have a mild, nutty flavour and can be sprinkled on salads, cereals, yoghurt, or blended into smoothies. They can also be added to homemade granola or energy bars.
Nutritional Information (Per 3 Tbsp):-
– Omega-3: 6,000 mg
– Calories: 170
– Protein: 10 g
5. Algal Oil
Omega-3 Content:- Algal oil, derived from algae, is one of the few plant-based sources of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the same omega-3s found in fish. Depending on the brand, a daily dose can provide 400-500 milligrams of DHA and EPA.
Health Benefits:- Algal oil is a great option for vegetarians and vegans looking to boost their intake of EPA and DHA, which are crucial for brain and heart health. It’s also more environmentally sustainable compared to fish oil.
How to Include in Your Diet:- Algal oil is typically available in capsule form as a dietary supplement. It can be taken daily with a meal to ensure you get enough of EPA and DHA.
Nutritional Information (Per Serving):-
– Omega-3: 400-500 mg (DHA + EPA)
– Calories: Varies by brand
6. Brussels Sprouts
Omega-3 Content:- Brussels sprouts are a surprising source of ALA, with one cup of cooked Brussels sprouts offering about 135 milligrams of omega-3.
Health Benefits:- Brussels sprouts are not just rich in omega-3s; they’re also high in vitamin K, vitamin C, and fiber. These nutrients help improve bone health, boost immunity, and support digestive health. Regular consumption of Brussels sprouts can also help reduce inflammation.
How to Include in Your Diet:- Brussels sprouts can be roasted, sautéed, or steamed and served as a side dish. They pair well with various seasonings, including garlic, lemon, and balsamic vinegar. You can also shred them raw into salads for a crunchy texture.
Nutritional Information (Per 1 Cup Cooked):-
– Omega-3: 135 mg
– Calories: 38
– Fiber: 3 g
7. Perilla Oil
Omega-3 Content:- Perilla oil, made from the seeds of the perilla plant, is particularly high in ALA. One tablespoon provides about 9,000 milligrams of omega-3s.
Health Benefits:- Perilla oil is not only rich in omega-3s but also has anti-inflammatory and antioxidant properties. It’s often used in traditional Asian medicine for its health benefits, including improving cardiovascular health and supporting cognitive function.
How to Include in Your Diet:- Perilla oil has a strong, nutty flavour and is best used as a finishing oil rather than for cooking. Drizzle it over salads, steamed vegetables, or soups to enhance the flavour and nutritional value.
Nutritional Information (Per 1 Tbsp):-
– Omega-3: 9,000 mg
– Calories: 120
– Fat: 14 g
8. Seaweed and Algae
Omega-3 Content:- Seaweed and algae are rich in DHA and EPA, especially varieties like nori, spirulina, and chlorella. The omega-3 content varies by type but can be significant, especially in supplement form.
Health Benefits:- Seaweed and algae are also excellent sources of iodine, crucial for thyroid function, and other minerals like calcium, magnesium, and iron. They have antioxidant properties and can help reduce cholesterol levels, support weight loss, and improve gut health.
How to Include in Your Diet:- Seaweed can be enjoyed in sushi, salads, soups, or snacks. Algae supplements like spirulina and chlorella can be added to smoothies or taken as tablets. You can also find algae-based omega-3 supplements.
Nutritional Information (Varies by type):-
– Omega-3: Varies
– Calories: Varies
– Additional nutrients: Iodine, calcium, iron
9. Edamame
Omega-3 Content:- Edamame, or young soybeans, are a good source of ALA omega-3s. One cup of cooked edamame contains about 280 milligrams of omega-3s.
Health Benefits:- Edamame is not only rich in omega-3s but also a complete source of protein, containing all nine essential amino acids. It’s high in fiber, vitamins, and minerals, which can help reduce cholesterol levels, support weight loss, and promote overall heart health.
How to Include in Your Diet:-
Edamame can be boiled and enjoyed as a snack or added to salads, stir-fries, and soups. You can also blend edamame into dips or spreads.
Nutritional Information (Per 1 Cup Cooked):-
– Omega-3: 280 mg
– Calories: 188
– Protein: 17 g
10. Kidney Beans
Omega-3 Content:- Kidney beans, like other legumes, contain a modest amount of ALA omega-3s, with one cup providing about 300 milligrams.
Health Benefits:- Kidney beans are an excellent source of plant-based protein, fiber, and various vitamins and minerals, including folate and iron. They help maintain health, stabilize sugar levels, and support.
How to Include in Your Diet:- Kidney beans can be added to salads, soups, stews, and chili. They’re also great in burritos or as a side dish with rice.
Nutritional Information (Per 1 Cup Cooked):-
– Omega-3: 300 mg
– Calories: 225
– Fiber: 11 g
Conclusion
Omega-3 fatty acids are vital for maintaining overall health, and it’s important to include them in your diet, even if you don’t eat fish. The foods listed above provide ample sources of omega-3, especially for those following vegetarian, vegan, or fish-free diets. By incorporating these foods into your meals, you can enjoy the numerous health benefits of omega-3s, from heart health to brain function and beyond.
Boost your omega-3 intake without fish by sprinkling chia seeds on breakfast, enjoying walnuts, or drizzling perilla oil on dinner. While plant-based sources mainly offer ALA, combining them with algae-based supplements can enhance DHA and EPA levels. Simple dietary changes can improve your health and add diverse flavors to your meals.
Frequently Asked Questions (FAQs)
What Foods Have Omega-3 That Isn’t Fish?
Foods that contain omega-3 but aren’t fish include flaxseeds, chia seeds, walnuts, hemp seeds, and algal oil. These are great plant-based sources of ALA, a type of omega-3 fatty acid.
How Do I Get Omega-3 If I Don’t Eat Fish?
If you don’t eat fish, you can get omega-3 from plant-based sources like flaxseeds, chia seeds, walnuts, and hemp seeds. Algal oil supplements are also a good alternative, providing DHA and EPA, the same types of omega-3 found in fish.
Are Eggs High in Omega-3?
Certain eggs, specifically those labeled as omega-3 enriched, are high in omega-3. These eggs come from hens fed an omega-3-rich diet, usually flaxseeds, and can be a good source of this essential fatty acid.
Which Fruit or Vegetable Has the Most Omega-3?
While fruits and vegetables are not typically high in omega-3, certain leafy greens like spinach and Brussels sprouts contain small amounts. Avocado, although technically a fruit, also provides a modest amount of ALA, a type of omega-3.
Omega-3 Foods Vegetarian
Vegetarian sources of omega-3 include flaxseeds, chia seeds, hemp seeds, walnuts, and algae-based supplements. These provide ALA, which your body can convert into EPA and DHA, though less efficiently than from fish sources.
Omega-3 Fruits and Vegetables
While not the richest sources, some fruits and vegetables like spinach, Brussels sprouts, and avocados contain small amounts of ALA, a type of omega-3 fatty acid. Algae is also a good vegetarian source of DHA and EPA.
Omega-3 Supplements
Omega-3 supplements are widely available, including fish oil, krill oil, and algal oil (a plant-based option). These supplements provide concentrated doses of DHA and EPA, the most beneficial types of omega-3 for health.
How Much Omega-3 Per Day?
The recommended daily intake of omega-3 varies, but generally, 250-500 mg of combined EPA and DHA is advised for healthy adults. Higher doses may be recommended for specific health conditions.
Omega-3 Content of Fish Chart
A chart detailing the omega-3 content of fish shows that fatty fish like salmon, mackerel, and sardines have the highest levels, with salmon providing about 1.5 grams of EPA and DHA per 3-ounce serving.
DHA Rich Foods Vegetarian
Vegetarian foods rich in DHA include algae-based supplements and fortified foods like certain brands of plant-based milks and juices. Algal oil is the most direct vegetarian source of DHA.