Easy ways to get Omega-3, Fish Free

Vegan & Vegetarian Sources Of Omega 3


Believe it or not, there’s a term for almost every type of dietary requirement under the sun, except for those who don’t eat fish.
But that’s okay. Anti-pescetarians, (we just made that up), you needn’t miss out on a name, nor do you need to miss out on all the incredible health benefits that come from eating fish, like omega-3 acids.

In this article, we’ll take a look at the ingredients to help keep your omega-3 intake up, inflammation down and overall health on track.

But first, to ensure you get the right amounts of omega-3, it’s important to note that there are 3 different types of acids. DHA, EPA, and ALA. Because ALA is the easiest kind to source from plant-based alternatives as seen in the list below, you’ll need to make sure you’re getting DHA and EPA from alternative oil supplements,

Chia seeds
You may know these guys as the little puffy grains you see in puddings, yoghurt and sometimes on top of salads. Chia seeds are a plant-based lovers favourite because they’re not only tasty, but high in fibre, protein and of course omega-3 acids.

Playing host to a huge amount of ALA, they help decrease the risk of chronic disease when paired with a healthy diet. In fact, studies have proven that when eaten alongside nopal, soy protein and oats, they help lower glucose intolerance and inflammatory markers.

When it comes to how much you can have, we recommend the daily intake of 28 grams per day.
They can be found in health-food stores or online.

Seaweed and algae
Isn’t funny how the slimy green stuff we dread touching at the beach is actually packed with omega-3 goodness? Plants like seaweed, spirulina and chorella all found by our shores, make great, fish-free alternatives. 

They’re not only rich in DHA and EPA, but also protein and antioxidants.
Here’s how you can include them in your day-to-day:

Seaweed: Served as crisp, individual sheets, these are an easy, on-the-go snack which you can find in Asian grocers.

Chorella and Spirulina: Often sold in powder form, these make an easy-to-sprinkle addition to smoothies or oatmeal.

Nori Seaweed: Being the key ingredient that holds it all together, Nori is an extra reason to order sushi off the menu.

Fun Fact: Edamame is actually a young soybean before it’s harvested and hardened.
And a great source of omega-3. So, the next time you see them float by you at your local Sushi Train, be sure to pick some up. Alternatively, why not try them out in a salad? 


Hemp Seeds
Before you get too excited, hemp seeds won’t get you high, but they will give you a big kick of omega-3, along with many other nutrients like protein, magnesium, iron and zinc .

They’re not only great for your heart, digestion and skin, but help with satisfying sugar cravings, in a guilt-free way.
Because they’re slightly sweet, they’re often added to granola, oats, snack bars and smoothies.

Brussel Sprouts
While brussel sprouts have been an unpopular choice on kids plates for years, they are an excellent source of omega-3 fatty acids, as well as vitamin K, vitamin C, and fibre. Being so rich in nutrients, they’re linked to a range of health benefits, including lowering the risk of heart disease. The best part? They contain 3 times the omega-3 acids when cooked, so however you serve them - fried, roasted, or steamed there’s no need to eat them raw.

Known as a ‘nutritional powerhouse’, Flaxseed is a well-known source of Omega-3, along with fiber, protein, magnesium and manganese. Studies show that thanks to these nutrients and its high content of fatty acids, they’re great for lowering cholesterol and blood pressure.

Famous for its nutty flavour, flaxseed is a popular choice in cereal, oatmeal, soups and salads.

Similar to flaxseed, walnuts are also a great source of Omega-3 and healthy fats like ALA.
They make a great snack on the go, or an awesome addition in granola, trail mix, snack bars, yoghurt and salads.

Kidney Beans
Within the extensive family of beans, you may recognise Kidney Beans are the little red pods of proteins we see on Taco night. These yummy essentials are a great fish-substitute with about 0.1g of Omega-3 per every half cup.

Soybean Oil
Soybean Oil is a rich with ALA Omega-3, plus a good source of riboflavin, magnesium, potassium, folate, and vitamin K. Mostly used for cooking or salad dressing, Soybean oil plays a popular role in Asian cuisine.

Oil Supplements
If you’re struggling to reach your omega-3 intake through plant-based options, there’s always the option of supplements.
Some popular ones include:

Fish, Cod and Krill Oil: These are some of the most common supplements - all high in DHA and EPA.

Algae oil
Algae oil is another widely used omega-3 supplements .
As they are slightly lower in omega-3 content in comparison to fish oils, you may need to take more, however, it’s a great plant-based option if you’re looking to balance your DHA and EPA intake. 

Vegans, vegetarians, pescetarians, flexi-tarians - whatever your dietary lifestyle, or taste bud preference, it’s easy to still reap the immense benefits that come from eating fish - without eating fish.
If you’d like to know more, why not check out The Benefits of Fish Oil Supplements, or find out which Fish Oil Supplement is Best in 2019?
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