When most people think of omega-3s, fish is the first thing that comes to mind. But it’s not the only option on the table. Plenty of foods, especially seeds, nuts, and plant-based staples, can deliver even more omega-3s per serving than some types of fish, which makes them a smart pick for anyone wanting to boost their intake without relying on seafood.
Chia Seeds
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Chia seeds may be tiny, but they pack a huge nutritional punch. Just a couple of tablespoons deliver an impressive amount of omega-3s, making them one of the easiest foods to add to smoothies, yogurt, or oatmeal.
Flaxseeds
Flaxseeds are another powerhouse when it comes to plant-based omega-3s. Ground flax works best, and it’s easy to stir into muffins, pancakes, smoothies, and even cereal for a simple nutrition boost.
Walnuts
Walnuts are one of the best nuts for omega-3s, and they make a delicious snack all on their own. They also add crunch and richness to salads, baked goods, and breakfast bowls while helping support heart-healthy eating.
Hemp Seeds
Hemp seeds are soft, nutty, and surprisingly versatile. They’re loaded with omega-3s and protein, so they’re a great topping for smoothie bowls, avocado toast, or yogurt parfaits.
Brussels Sprouts
Brussels sprouts might not be the first food you think of for omega-3s, but they do contain a respectable amount for a vegetable. Roasting them brings out their natural sweetness and makes them a tasty addition to weeknight dinners.
Edamame
Edamame is a simple, protein-packed snack that also offers omega-3s. These bright green soybeans are delicious lightly salted, tossed into salads, or served alongside rice bowls and stir-fries.
Kidney Beans
Kidney beans are budget-friendly, hearty, and more nutritious than many people realize. Along with fiber and protein, they also contribute omega-3s, making them a smart ingredient for soups, chili, and filling salads.
Seaweed
Seaweed is one of the more unique non-fish sources of omega-3s. It also brings minerals like iodine to the table, and it can be enjoyed in snacks, soups, sushi, or salads for a flavorful ocean-inspired bite.
Algal Oil
Algal oil is especially interesting because it comes straight from algae, which is where fish get their omega-3s in the first place. It’s a popular plant-based option for people who want DHA and EPA without eating seafood.
Canola Oil
Canola oil is a pantry staple that quietly offers omega-3s in every tablespoon. It’s an easy cooking oil to use in dressings, marinades, and sautéed dishes when you want to add a little extra nutritional value to everyday meals.
Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.
