Health / Mon, 01 Jun 2026 News18

Not A Fan Of Fish? Here Are 7 Sources Of Omega 3 Other Than Salmon

ADVERTISEMENT3 / 8 FlaxseedsFlaxseeds are among the richest plant sources of ALA, a type of omega‑3. They are especially valuable for vegans, as they are among the few non‑animal sources of these long‑chain fats. One ounce (about 2 tablespoons) contains roughly 5 grams of ALA, more than double the daily requirement for many adults. About 2 tablespoons (15–30 g) deliver around 2 grams of ALA, plus magnesium, iron, and other minerals. ADVERTISEMENT7 / 8 WalnutsWalnuts are one of the best nut sources of omega‑3.

Last Updated: June 01, 2026, 12:15 IST

1 / 8 Omega‑3 fatty acids are essential fats your body cannot make, so you must get them from food or supplements. They support heart health by lowering triglycerides, reducing blood pressure, and decreasing the risk of irregular heartbeats. Omega‑3s are vital for brain function, helping with memory, mood regulation, and protecting against cognitive decline and depression. They support eye health, reduce inflammation, and may ease symptoms of autoimmune diseases like arthritis. During pregnancy, they are crucial for fetal brain and eye development. Omega‑3s also strengthen the immune system, improve skin health, and may lower asthma and ADHD symptoms in children, making them essential for lifelong health.

2 / 8 Edamame

Edamame (immature soybeans) is a good source of ALA, protein, and fiber. One cooked cup offers around 0.28 grams of ALA. While not as high as seeds or nuts, it’s a useful addition when combined with other omega‑3‑rich foods in a balanced diet.

3 / 8 Flaxseeds

Flaxseeds are among the richest plant sources of ALA, a type of omega‑3. Just 1 tablespoon of ground flaxseeds provides about 1.6–2.9 grams of ALA, with 1 ounce (about 2 tablespoons) offering well over the daily recommended amount for women. The key is to use ground flaxseeds, as whole seeds often pass through the digestive system undigested.

4 / 8 Seaweed

Seaweeds like nori, spirulina, chlorella, and wakame provide omega‑3s, including some EPA and DHA. They are especially valuable for vegans, as they are among the few non‑animal sources of these long‑chain fats. Seaweed can be eaten in sushi, soups, salads, or as dried snacks.

5 / 8 Chia Seeds

Chia seeds are a nutritional superfood packed with omega‑3. One ounce (about 2 tablespoons) contains roughly 5 grams of ALA, more than double the daily requirement for many adults. They can be soaked in water, added to smoothies, porridge, puddings, or sprinkled over salads and yogurt.

6 / 8 Hemp Seeds

Hemp seeds are rich in ALA and also provide a complete protein profile. About 2 tablespoons (15–30 g) deliver around 2 grams of ALA, plus magnesium, iron, and other minerals. They have a mild, nutty taste and work well in smoothies, grain bowls, and salads.

7 / 8 Walnuts

Walnuts are one of the best nut sources of omega‑3. One ounce (about 14 walnut halves) contains roughly 2.5–2.7 grams of ALA. They’re easy to eat as a snack, chopped into oatmeal, or added to baked goods and stir‑fries.