Many vegans ask how to get omega 3 without fish.
As most of you know, omega 3 is obtained from fatty fish such as mackerel, salmon, and tuna. But if you are on a plant-based diet, then you would want to stick to plant sources of omega 3. The question is, are there omega 3 sources without fish oil?
The answer is a resounding yes! There are actually several plants that can give you the right amount of omega 3 that you need. Moreover, there are some foods you can take to give you the omega 3 your body requires for optimum health.
Let’s get started.
How To Get Omega 3 Without Fish
First, let’s talk about food. There are certain plant-based foods that are rich in omega 3, so you can skip the fish oil.
For instance, chia seeds are a great source of omega 3 for vegans. They are rich in ALA omega 3 fatty acids, as well as protein and fiber. By consuming a serving of chia seeds each day, this minimizes your chances of chronic ailments linked with low omega 3 levels.
All it takes is 28 grams of these seeds, which gives you 4,915 milligrams of omega 3. This is about 307 to 447 percent of your recommended daily intake.
Next is brussels sprouts. Aside from being rich in vitamin C, fiber, and vitamin K, this cruciferous vegetables also has omega-3 fatty acids. About 44 grams of half a cup of brussels sprouts has 44 milligrams of ALA, when eaten raw. On the other hand, consuming it cooked boosts the omega 3 levels by three times, which is 135 milligrams per serving.
You can also get omega 3 from algal oil, this is a type of oil obtained from algae. It is rich in DHA and EPA, which is compared to the amount you can get from eating cooked salmon. This oil is widely available in a capsule form as a supplement, providing you with 400 to 500 milligrams of EPA and DHA, combined.
Omega 3 Supplements Without Fish Oil
If you prefer to take omega 3 supplements while skipping the fish oil, here are some of your best options:
This brand contains a good amount of omega 3 and omega 6 per serving. It is sourced from vegan ingredients such as flax seed, sesame seed, sunflower seed, coconut, evening primrose, rice bran, and a few others. We like the fact that they provide information on their manufacturing process, as well as the sources of all ingredients, so customers know exactly what they are getting each time.
Here is another great vegan omega 3 supplement to take if you want to boost your omega 3 levels without fish oil. It is packed with DHA and EPA, which are both obtained from algal oil and placed in a gelatin-free capsule. Moreover, the processes performed to produce their supplements are done in a clean and controlled environment for your safety.
3. Garden Of Life
We are impressed by the level of omega 3 you can get from Garden Of Life vegan omega 3 supplements. It contains 500 milligrams of DHA and this is sourced from plant-based ingredients. Moreover, their manufacturing standards are clean, organic, and high level for your peace of mind.
4. Nordic Naturals
Sourced from algae, this vegan omega 3 supplement from Nordic Naturals is another one that we trust. The standards they pass are earth-friendly and low-impact, which makes it one of the best in the market today. They also source their products sustainably while at the same time offering an excellent dose of vegan omega 3 fatty acids.
These are just some of the best vegan omega 3 supplements in stores today, as well as the finest food sources of omega 3 that people on a plant-based diet can consume daily. By improving your omega 3 levels, you are helping your brain, heart, and overall body stay healthy while decreasing your risks of chronic ailments.