Fish might be known for its high omega-3 content, but foods like flaxseeds, chia seeds, and walnuts can actually offer more ALA per serving. Discover how these options can support your health as effectively as traditional fish sources.
1. Flaxseed
Flaxseed: 2.35 grams (g) ALA in 1 tablespoon
Flaxseed oil: 7.26 g ALA in 1 tablespoon
Besides omega-3s, flaxseeds are rich in fiber and magnesium. When pressed into oil, flaxseed oil has notably high omega-3 content, making it a popular omega-3 supplement.
Conversion of Omega-3 Fatty Acids
DHA and EPA are found in fish and other seafood, while ALA is mainly in plant oils. The body can convert some ALA into EPA and DHA in small amounts, so if you can’t get enough omega-3 fatty acids from fish or seafood, you can get some through non-fish sources or a supplement.
2. Chia Seeds
Chia seeds: 5.06 g ALA in 1 ounce
Known as a superfood, they are packed with fiber, minerals, antioxidants, and essential omega-3s. You can easily add chia seeds to any food or drink—they don’t need to be pressed or ground like flaxseeds to enjoy their benefits.
3. Walnuts
English walnuts: 2.57 g ALA in 1 ounce
Black walnuts: 0.76 g ALA in 1 ounce
Walnuts are often promoted for their heart health benefits. They are the only type of tree nut that serves as a solid source of ALA. While they’re versatile and can be eaten as a snack, topping, or ingredient, the type of walnut you’re consuming matters regarding omega-3 fatty acid content, with English walnuts providing three times the ALA as black walnuts.
4. Soybeans
Soybean oil: 0.92 g ALA in 1 tablespoon
Soybeans are a good source of protein, and their oil can be consumed to take advantage of their ALA content.
Who Should Consider Non-Fish Sources of Omega-3?
Omega-3 fatty acids are essential fats that can benefit your health in a variety of ways, including supporting:
- Chronic disease prevention, including cardiovascular disease
- Cognitive (brain) health
- Eye health
- Heart health
- Infant development
- Joint health
While omega-3s are highly concentrated in fish and other seafood, other food sources of these fatty acids, such as nuts and seeds, may be a better option for some people. Consider plant-based options if you:
- Are concerned about fishing for environmental reasons
- Are limiting your exposure to heavy metals, like mercury, during pregnancy or other circumstances
- Follow a vegetarian or vegan diet
- Have an allergy to fish
- Prefer not to eat fish
Incorporating High Omega-3 Foods Into Your Diet
Omega-3s are naturally found in certain foods and are also added to fortified foods. However, data suggest that many people likely don’t consume enough omega-3s.
In addition to incorporating fatty fish and other seafood into your diet, there are other ways to boost your intake of this essential fatty acid, such as:
- Nuts and seeds, like flaxseed, chia seeds, and walnuts
- Plant oils, such as flaxseed oil, soybean oil, and canola oil
- Fortified foods and drinks, like soy beverages, infant formulas, juices, certain types of eggs, and dairy products
- Leafy green vegetables, such as spinach and Brussels sprouts
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