Omega-3 fatty acids are essential for the human body as it can’t produce them.

These healthy fats are vital for reducing inflammation, improving heart, brain, and eye health, and reducing the risk of chronic diseases such as cancer, arthritis, and Alzheimer’s. Fish is one of the most prominent sources of omega-3, but for those who prefer a vegetarian, vegan, or fish-free diet, we have listed the top 7 omega-3 fat-rich foods that aren’t fish.

1. Chia Seeds

Chia seeds are known for their high protein and fiber content, but they are also rich in omega-3 fatty acids.

These tiny seeds contain alpha-linolenic acid (ALA), a type of omega-3 which can be converted into the more potent forms of omega-3 EPA and DHA. Just two tablespoons of chia seeds contain 4 grams of omega-3 fats, which is more than half of the RDI (Recommended Daily Intake) of omega-3s.

2. Flax Seeds

Flax seeds are another great vegetarian source of omega-3 fats. Like chia seeds, they are also rich in ALA. Just one tablespoon of ground flax seeds contains 1.6 grams of omega-3 fats which is equivalent to 91% of the RDI.

Flax seeds can be added to smoothies, baked goods, salads, and yogurt to increase the omega-3 content of the meals.

3. Walnuts

Walnuts are not only delicious but also a great source of omega-3s. Just one ounce of walnuts contains 2.5 grams of ALA, which is more than enough for your daily intake.

Walnuts also contain antioxidants, fiber, and protein, making them the perfect snack for those who want to increase their omega-3 intake.

4. Soybeans

Soybeans and soy products such as tofu and tempeh are not only rich in protein but also a great source of omega-3 fats. Just half a cup of soybeans contains 670 mg of omega-3 fats, which is more than enough for your daily intake.

Soy products can be added to stir-fries, salads, sandwiches, and soups to increase the omega-3 composition of your diet.

5. Brussels Sprouts

Brussels sprouts are called a superfood due to their high nutrient content, and they are also a decent source of omega-3 fatty acids. Just one cup of cooked Brussels sprouts contains 135 mg of omega-3 fats, which is about 10% of the RDI.

Brussels sprouts can be roasted, steamed, sautéed, or added to salads for a nutrient-dense and omega-3-rich meal.

6. Hemp Seeds

Hemp seeds are a popular superfood that are rich in omega-3 and omega-6 fatty acids. Just one tablespoon of hemp seeds contains 1.6 grams of omega-3s, which is equivalent to 91% of the RDI.

Hemp seeds can be added to oatmeal, smoothies, granola bars, and yogurt for a quick and easy omega-3 boost.

7. Algae

Algae, also known as seaweed, is an excellent vegetarian source of omega-3 fats, especially EPA and DHA. These marine-derived omega-3s are also present in fatty fish and are essential for heart, brain, and eye health.

Algae comes in various forms such as spirulina, chlorella, nori, and kelp, and can be added to soups, salads, sushi, and smoothies to increase the omega-3 content of meals.

Conclusion

Vegetarian, vegan, and fish-free diets can also be rich in omega-3 fats by incorporating the above foods into daily meals.

These foods not only provide a healthy dose of omega-3 but also other essential nutrients, vitamins, and minerals to promote overall health and well-being.