7 Foods high in omega-3 fatty acids that’s not fish

Let’s start looking at foods high in omega-3 that are not solely derived from the ocean. We all know the significance of omega-3 fatty acids in maintaining our well-being, but there’s a tendency to link them exclusively with fish.

While fish is indeed a superb source of these essential nutrients, it’s far from being the sole option on the table.

In today’s fast-paced world, health-conscious individuals are constantly seeking versatile and sustainable alternatives to meet their nutritional needs.

Whether you’re a vegetarian, vegan, or just looking to diversify your diet, this blog is your go-to guide for discovering omega-3-rich foods that don’t rely on the sea.

Is there omega-3 not from fish?

Explore seven incredible sources of omega-3 fatty acids that don’t involve fish as we get right to it. These options offer flavor and nutrition, catering to various dietary preferences and needs.

1. Flaxseeds

Flaxseeds, those tiny powerhouses of nutrition, deserve a spot on your plate [1]. These unassuming seeds are packed with various health benefits that can elevate your well-being without fuss or fanfare.

Here’s why you should consider making flaxseeds a regular part of your diet: flaxseeds are renowned for their omega-3 fatty acids. These healthy fats play a crucial role in maintaining heart health, reducing inflammation, and supporting brain function.

They’re a fiber goldmine. Just a small serving of flaxseeds can provide a substantial amount of dietary fiber. This can aid digestion, promote regular bowel movements, and help keep your cholesterol levels in check.

Flaxseeds are brimming with antioxidants, which combat free radicals and may lower the risk of chronic diseases.

You don’t have to consume flaxseeds in their natural state; they’re versatile. Ground flaxseeds can be added to smoothies, yogurt, or oatmeal for a subtle nutty flavor and a nutritional boost.

Vegans and those with egg allergies can use flaxseeds as an egg substitute in baking. Just mix ground flaxseeds with water, and voilà!

The combination of fiber and healthy fats in flaxseeds can help you feel fuller for longer, potentially aiding in weight management.

Some studies suggest that flaxseeds may help balance hormones in women, particularly during menopause.


2. Chia seeds

Chia seeds are small but mighty, offering a host of benefits that can make a positive impact on your health. They are an excellent source of omega-3 fatty acids, essential for heart health, reducing inflammation, and supporting brain function.

These tiny seeds are a fiber-packed wonder. They can aid digestion, keep you feeling full, and promote regular bowel movements.

When soaked in liquid, chia seeds form a gel-like substance that can help you stay hydrated during the day. It’s like having your own personal hydration assistant.

Chia seeds are loaded with essential vitamins and minerals, including calcium, magnesium, and phosphorus. They can contribute to strong bones and overall well-being.

Moreover, chia seeds are incredibly versatile. You can sprinkle them on yogurt, blend them into smoothies, or use them as a thickening agent in recipes. They don’t have a strong flavor, so they won’t overpower your dishes.

Chia seeds are an energy-packed snack, providing a steady supply of fuel throughout the day. They’re also a good source of plant-based protein, making them a great option for vegetarians and vegans. It contains antioxidants that combat free radicals, potentially reducing the risk of chronic diseases.

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3. Walnuts

Let’s talk about walnuts, those understated nuts that have a lot to offer in terms of health. More than just a pleasant snack, walnuts are a nutritional powerhouse with a host of advantages.

Omega-3 fatty acids are vital for heart health and brain function, and walnuts are a great source of them. Consuming walnuts regularly can support the maintenance of a healthy cardiovascular system.

These nuts are loaded with antioxidants that combat oxidative stress and inflammation, potentially reducing the risk of chronic diseases.

Also, omega-3s in walnuts support cognitive function, making them a brain-boosting snack [2]. They may also help in mood regulation.

Walnuts are packed with vitamins and minerals, including vitamin E, copper, and manganese. They contribute to overall well-being and may promote healthy skin.

While walnuts contain fats, they’re the heart-healthy kind. Incorporating them into your diet can help manage cholesterol levels and support weight management.

These nuts provide dietary fiber, aiding digestion and promoting a feeling of fullness. Walnuts are versatile in the kitchen. You can use them in salads, add them to oatmeal, or even make walnut butter as a spread.

4. Hemp seeds

Discover the world of hemp seeds, tiny but potent nutrition powerhouses that can transform your diet. Hemp seeds offer an array of health benefits, making them a smart addition to your daily routine.

Omega-3 fatty acids, which support brain health, heart health, and inflammation reduction, are a great source of nutrition in hemp seeds. Because they are so high in plant-based protein, these seeds are a great option for vegetarians and vegans. They deliver all necessary amino acids.

Magnesium, iron, and zinc are among the many vitamins and minerals found in hemp seeds. They contribute to general health and could assist a robust immune system.

Including hemp seeds in your diet can boost your fiber intake, aiding digestion and promoting a feeling of fullness.

Hemp seeds contain a balanced ratio of omega-3 to omega-6 fatty acids, supporting optimal health.

You can easily incorporate hemp seeds into your meals. Sprinkle them on salads, blend them into smoothies, or use them as a topping for yogurt.

The pleasant nutty flavor and satisfying crunch of hemp seeds make them a delightful addition to various dishes.

5. Algal oil

Discover the benefits of algal oil, a plant-based source of Omega-3 fatty acids. Algal oil is derived from microalgae, and here’s why you should consider adding it to your dietary repertoire.

Algal oil is abundant in Omega-3 fatty acids – specifically EPA and DHA. These are the same Omega-3s found in fish oil and play a pivotal role in cardiovascular health, brain function, and reducing inflammation.

Unlike traditional fish oil, algal oil doesn’t deplete marine resources. It’s a sustainable and environmentally friendly choice.

Algal oil is a perfect solution for vegans and vegetarians who wish to enjoy the benefits of Omega-3s without compromising their dietary choices.

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Many people dislike the fishy burps that often accompany fish oil supplements. Algal oil doesn’t have this issue, making it a more pleasant option.

Algal oil supplements come in convenient capsules or liquid forms. They can be easily integrated into your daily routine, just like any other dietary supplement.

Since algal oil is sourced from algae and not fish, it’s free from potential contaminants like mercury, making it a safer choice.

Regular consumption of algal oil can support a healthy heart, aid in cognitive function, and potentially reduce the risk of chronic diseases.

6. Brussels sprouts

Brussels sprouts are often overlooked, but they can be a delightful addition to your diet. Brussels sprouts might not be the first thing that comes to mind when you think of a tasty meal, but they bring a lot of benefits to the table.

These mini-cabbages are packed with vitamins and minerals, including vitamin K, vitamin C, and folate [3]. They contribute to overall health and well-being.

Brussels sprouts are a great source of dietary fiber, aiding digestion and promoting a sense of fullness, which can be helpful for weight management. They also contain antioxidants that combat oxidative stress and inflammation, potentially reducing the risk of chronic diseases.

Brussels sprouts also offer a modest amount of Omega-3 fatty acids, supporting heart health and brain function.

You can prepare brussels sprouts in various ways – roast them with olive oil and seasonings, sauté with garlic and lemon, or even shred them for salads. Their mild, slightly nutty flavor can be a pleasant surprise.

Some studies suggest that brussels sprouts may have cancer-fighting properties due to their high content of antioxidants and phytonutrients.

If you’re watching your calorie intake, brussels sprouts are a great choice. They’re low in calories but high in nutrients.

Brussels sprouts

7. Avocado

Avocados are a popular and delicious fruit that has become a staple in many kitchens. Avocado is more than just a trendy ingredient; it’s a nutritional powerhouse that can elevate your meals and boost your health in several ways.

Rich in monounsaturated fats, avocado is the heart-healthy kind that can help lower bad cholesterol levels and reduce the risk of heart disease.

They’re packed with essential nutrients, including potassium, vitamin K, vitamin E, and folate. These contribute to various aspects of your health, from bone strength to immune function.

Avocados are a good source of dietary fiber, aiding digestion and promoting a sense of fullness.

Whether mashed for guacamole, sliced for salads, or spread on toast, avocados can be incorporated into countless dishes. Their creamy texture and mild flavor make them a versatile kitchen companion.

The vitamins and antioxidants in avocados can promote healthy skin and hair, leaving you with a radiant glow.

Despite their calorie content, avocados can actually support weight management due to their satiating properties.

Avocados contain a modest amount of Omega-3 fatty acids, supporting heart health and cognitive function [4].

Incorporating these omega-3-rich foods into your diet is a straightforward way to enhance your overall well-being, whether you’re averse to fish or have specific dietary preferences. Remember, a balanced diet that includes a variety of nutrient-rich foods can help you maintain optimal health.

Closing thoughts

It’s worth noting that while fish is often touted as the best source of Omega-3 acids, there are actually quite a few other sources to consider. For example, flaxseed, chia seeds, and walnuts are all great sources of these important healthy fats.

In addition, certain types of algae and seaweed can also provide Omega-3s. Algal oil provides a vegan-friendly option, while Brussels sprouts and avocados bring their own unique qualities to the table. So, if you’re looking to boost your intake of these beneficial nutrients, there’s no need to rely solely on fish.

By making wholesome choices, you can improve your health and well-being. Even small changes can have a significant impact on your overall health. Let’s start this journey towards a healthier you, one bite at a time, and your body will thank you.


What are Omega-3 fatty acids, and why are they important?

Omega-3 fatty acids are essential fats that support heart health, brain function, and reduce inflammation in the body. They play a crucial role in overall well-being.

Can I get enough Omega-3s from plant-based sources alone?

Yes, you can. Foods like flaxseeds, chia seeds, and walnuts are excellent plant-based sources of Omega-3s. Consider incorporating them into your diet for a healthy intake.

Are there any potential side effects of Omega-3 supplements?

While Omega-3 supplements are generally safe, some people may experience minor side effects like digestive issues or a fishy aftertaste. It’s advisable to consult a healthcare professional before starting any supplement regimen.

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[1] https://www.healthline.com/nutrition/benefits-of-flaxseeds
[2] https://webmedy.com/blog/walnuts-brain-health/
[3] https://www.healthline.com/nutrition/benefits-of-cabbage
[4] https://www.medicalnewstoday.com/articles/270406

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