Attention fish oil haters – I’m happy to say there are 5 easy ways to get your Omega-3 without eating fish!
Some people just do not like eating fish. Everyone has their own dietary preferences.
It’s been well documented that certain fish like salmon, herring, sardines, mackerel, tuna and lake trout provide some of the best sources of omega-3 fatty sources.
Omega 3 fatty acids have been shown to provide a broad range of health benefits such as helping to fight and/or prevent a number of debilitating diseases such as rheumatoid arthritis.
Some of these studies claim to show that omega-3 can reduce heart disease. These research studies reveal that this dietary powerhouse can improve a person’s cognitive abilities to reduce the onset of Alzheimer’s disease.
Other research also says that Omega-3 can help lower your risk for various diseases such as arthritis, macular degeneration, asthma, allergies, ADD and can fight depression.
The reason why fish are the best source of omega-3 is because of their 2 primary chemical components including DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).
Matt Meyers in his article “Fish Free Ways to Get Your Omega-3s” says that:
“Most nutrition experts, myself included, recommend an intake of 500 milligrams to 1,000 milligrams of the long-chained omega-3 fats, DHA and EPA, daily,”
But asides from the fact that many people don’t like fish, there are also many other people who are vegetarian, or vegans if you prefer, who will avoid eating fish based on their dietary principles.
Another reason why many people exclude fish from their diets is because of the growing number of toxins found in fish in certain locales.
So, you are likely asking if there are any plant alternatives where you can obtain omega-3 fatty acids?
The good news is yes, and here we can provide you with fish oil haters – 5 easy ways to get your omega-3.
There are a variety of both plant-based foods, oils, seeds and nuts which contain omega-3 fatty acids.
The main omega-3 component of these alternative choices to fish do not contain EPA and DHA, but ALA (alpha-linolenic acid).
Although plant based foods provide your body with ALA, the digestion process partially converts the ALA to EPA and DHA which is how you get the health benefits of omega-3!
TOP 5 Easy Ways to get your Omega-3
Here is our TOP 5 Easy Ways to get your Omega-3 without fish.
Walnuts have some of the highest concentrations of omega-3 ALA and heart healthy monounsaturated fats.
A quarter cup of walnuts contains roughly 2.7 grams of omega-3 ALA.
Walnuts are also a good source of antioxidants. They are also a good source of copper, phosphorous, folic acid, vitamin E, Vitamin B6, and manganese.
You can eat walnuts alone as a snack, or sprinkle them on your cereal, yogurt or salad. They can also be added to soups and a variety of baked goods.
2. Kiwi Fruit
Kiwi fruit originated in China and was also known as Chinese Gooseberry.
Much of the kiwi supplied today comes from New Zealand. Kiwi fruit, especially the little black seeds they contain, can provide up to 0.04 grams of omega-3 per serving.
You might also be interested to know that kiwifruit provides higher amounts of vitamin C than oranges and lemons.
Asides from also providing a good source of fiber, this tiny little green fruit is also a great source for Vitamin K1, Viatmin E, potassium, copper and folate.
Flaxseeds also provide some of the highest sources of ALA omega-3. This includes both flaxseed oil and ground flaxseed.
Flaxseed are also a good source for antioxidants and are gluten-free.
They are also 1 of the most nutrient dense foods found anywhere. Flax seeds contain a high amount of lignans, proteins and fiber.
Flaxseeds also contain selenium, phosphorous, magnesium, manganese, potassium, copper, zinc and vitamin B1 and B6.
Flaxseeds have been shown to lower cholesterol levels and protect the lining of your digestive system.
4. Chia Seeds
Just about everyone has seen the perennial Chia Pets commercials which appear just before Christmas.
But, did you know that these wonder seeds are also a very good source of omega-3s?
If you are not sure how to eat them, they can be used as an additive to your morning yogurt or cereal and can also be added to flour for baking, water or juices.
Chia seeds also have the extra advantage in that they are grown organically because they are considered as a “whole grain” food.
They also come with a power pack of nutrients such as antioxidants, fiber, protein, calcium, zinc, manganese, magnesium, potassium, phosphorous. Vitamins B1, B2, and B3.
What do fish high in omega-3 eat? Algae of course! Algae in its natural state may not appeal to many but you can also buy Algal oil which is made from algae.
This oil contain DHA and does not come from fresh water fish. Algae by itself comes in many varieties but it appears that the blue-green variety may be the best for consumption.
You might also be surprised to learn that algae is one of the most nutrient packed foods and available in great abundance.
Also known as Spirulina, it grows in both fresh and salt water. You can obtain it as an oil, as a powder or tablet form.
Algae has an abundance of Phycocyanin which provides great anti-inflammatory and antioxidant properties.
Other Plant Sources of Omega-3
The above list is where you can find the highest source amounts of omega-3. If they don’t especially appeal to you then you can also derive smaller amounts of omega-3 from the following:
• Soybean and Canola oil (but do not use too much)
• Brussel sprouts
• Salad greens
• Hemp seeds
• Wild rice
• Black Beans
• Kidney Beans
The above list doesn’t contain as much concentrations of omega-3 but every little bit helps.
There are also a variety of products which also contain omega-3 as a supplement, but keep in mind that amounts are generally very low.
Consuming omega-3 along with reducing the acidosis in your body is a great way to improve both your health and your longevity.
You can also reduce the unhealthy saturated acids and enjoy a multitude of beneficial health effects for the rest of your life.
One way to go is with Omega-3 vegetarian alternatives!