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No Fish, No Problem: Omega-3 Alternatives
I love fish and seafood, which are great sources of omega-3s. These essential fatty acids play a vital role supporting heart, brain, eye, and cellular health, in addition to helping reduce skin, joint, and body inflammation.
There are three main types: EPA and DHA, found primarily in fish and seafood, and ALA, found mostly in plant foods.
Our bodies can convert ALA into EPA and DHA. So for those of you who aren’t fans of seafood, it’s important that you get enough ALA in your diet.
Here are some of the best alternative sources:
Flaxseed Oil | About 7,000 mg ALA per 1-tablespoon serving. Drizzle it over salads or cooked vegetables, or add it to smoothies. Avoid using it for high-heat cooking.
Chia Seeds | About 5,000 mg ALA per 1-ounce (2-tablespoon) serving. Stir them into oatmeal, yogurt, or smoothies.
Walnuts | Approximately 2,500 mg ALA per 1-ounce (¼-cup) serving. Sprinkle them over salads or cereal, or enjoy them as a snack.
Ground Flaxseed | Around 2,350 mg ALA per 1-tablespoon serving. Add it to oatmeal, smoothies, yogurt, or baked goods.
Canola Oil | About 1,300 mg ALA per tablespoon. Use it for cooking, salad dressings, or baking.
Soybean Oil | Approximately 900 mg ALA per tablespoon. Similar to canola oil, use it for cooking and salad dressings.
Soybeans | Approximately 500 mg ALA per ½-cup serving. Enjoy edamame as an easy snack or yummy addition to salads and grain bowls.
Brussels Sprouts | Approximately 130 mg ALA per ½-cup cooked serving. Roast, steam, or sauté them as an easy side dish.
Spinach | About 40 mg ALA per ½-cup cooked serving. Add it to omelets, soups, pasta, or smoothies.
It’s not necessary to completely overhaul your diet to get more omega-3s. Try adding one omega-3-rich food to something you already eat each day. A spoonful of ground flax in your morning oatmeal or walnuts on your salad can add up over time.
You might also want to ask your healthcare provider if a DHA/EPA supplement might be beneficial for you.
