How to get omega 3 without fish?
This question is about Nutrition
Sarah Achleithner
EPA/DHA:
- Seaweed (134 mg per ounce)
- Chlorella (100 mg per 3 grams)
- Spirulina
ALA:
- Brussels sprouts (135 mg per ½ cup cooked)
- Flaxseeds (2.4 g per tablespoon)
- Walnuts (2.6 g per ounce)
- Chia seeds (5 g per ounce)
- Hemp seeds (1 g per tablespoon)
- Beans (100 mg per ½ cup)
- Edamame (280 mg per ½ cup)
The IOM has established AIs (adequate intakes) for adult males as 1.6 g/day and 1.1 g/day for adult females [2]. However, since your body can’t produce all of the omega-3 fatty acids on its own, you must rely on dietary sources and/or supplements to meet your needs.
People also ask:
References:
- Omega-3 fatty acids and plant-based diets. Physicians Committee for Responsible Medicine. (n.d.). Retrieved March 29, 2022, from https://www.pcrm.org/good-nutrition/nutrition-information/omega-3
- U.S. Department of Health and Human Services. (n.d.). Office of dietary supplements - omega-3 fatty acids. NIH Office of Dietary Supplements. Retrieved March 29, 2022, from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/