Fish-Free Omega-3 Sources to Add to a Balanced Diet
Updated: March 17, 2025
4 mins
In addition to being a great source of protein, fish is a major source of omega-3 fatty acids. Omega-3s are fats the body absorbs from food to help reduce the risk of chronic diseases like cardiovascular disease and Alzheimer’s disease. Still, fish is not a viable source of protein for everyone.
For people with a fish allergy, consider other nutritious sources of omega-3s to add to your diet. Fish allergies are more common in adults than in young children. While omega-3 supplements may seem promising, getting more vitamins and minerals through food is often a more effective approach.
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What are Omega-3 Fatty Acids?
Omega-3 fatty acids are polyunsaturated fats that help to build important cells and support various bodily functions. Fatty acids are made up of carbon, oxygen, and hydrogen atoms. Diets rich in omega-3 fatty acids can help protect the body from chronic health conditions like stroke.
The three main types of omega-3 fatty acids are EPA, DPA, and DHA. These types of omega-3 acids are mainly consumed in fish. However, other food sources contain omega-3s as well. ALA is an essential fatty acid found most often in plant-based foods.
ALA (alpha-linolemic acid): An essential fatty acid found mostly in plant oils and created naturally in the body. The body often converts ALA into EPA and DHA. While it’s not the most prevalent omega-3 fatty acid, it can help prevent arrhythmia and support heart health.
EPA (eicosapentaenoic acid): This type of omega-3 may help to relieve symptoms connected to chronic health conditions like dry eye disease. It comes mainly from fish but can also be absorbed through other food sources.
DHA (docosahexaenoic acid): Both DHA and EPA may help to reduce triglyceride levels. DHA is also very present in the retina, brain, and sperm. DHA may help with learning, memory, and vision.
Key Point: What is the Difference Between Saturated and Unsaturated Foods?
Omega-3s are unsaturated fats. These fats are considered “healthy” fats because of the positive effects they have on heart health. On the other hand, saturated fats can increase the risk of heart conditions like stroke and heart disease. Saturated fats are more present in high sugar and processed foods.
What are the Health Benefits of Omega-3 Fatty Acids?
One of the essential functions of omega-3 fatty acids is developing membranes that surround cells. They can help to reduce triglycerides (a type of fat) in the blood and prevent inflammation in the blood vessels and blood clot formation.
ALA omega-3 acids in fish-free foods are less likely to reduce cardiovascular disease than fish. Still, omega-3s in fish-free foods may help maintain cholesterol levels and blood pressure. Pregnant women may consume more omega-3 fatty acids because they help with development and may prevent perinatal depression.
Omega-3s may also benefit people with diabetes, arthritis, and Alzheimer’s disease. However, more research is needed to know how effective they are in preventing symptoms from neurological conditions and certain cancers like breast and colorectal cancer.
They may also help relieve symptoms of rheumatoid arthritis. Some health experts believe taking omega-3 fatty acids with rheumatoid arthritis medications may help reduce symptoms like stiffness, pain, and loss of function in the joints.
DHA is an omega-3 fatty acid common in the eyes that may help prevent dementia and Alzheimer’s disease. This type of fatty acid helps prevent plaque formation in the brain associated with memory loss. However, not all healthcare providers may recommend omega-3 fatty acids to patients with mild eye disease symptoms.
Foods Rich in Omega-3 Fatty Acids
If you don’t consume meat at all, there are still ways to incorporate more omega-3 into your diet. The following plant-based foods are rich in omega-3s:
Soybeans
Tofu
Flaxseeds
Walnuts
Canola oil
Edamame
Chia seeds
Kidney beans
Hemp seeds
Spinach
Plant-based or vegan diets can still benefit your heart and brain health without eating fish. Nuts, seeds, and whole grains specifically are rich in nutrients like vitamin E. Vitamin E and vitamin C can help protect the body from cognitive decline. Still, other studies suggest the benefits are not as effective as fish sources.
Key Point: What is the Difference Between Omega-3 Sources and Omega-6 Sources?
Omega-3 sources are polyunsaturated fats that may prevent chronic health conditions, whereas too many omega-6 fatty acids may increase the risk of symptoms from health conditions. Omega-6 fatty acids are more commonly found in processed foods and unhealthy oils. Still, we need some of both to keep the body healthy.
How Much Omega-3s Should You Consume?
Health experts recommend consuming at least 200 grams of omega-3 fatty acids a week. Not consuming enough may show up on the skin as dermatitis. A person may experience skin dryness and scaly skin. The risks of skin changes are higher for those who have eczema or other skin conditions.
There is such a thing as consuming too many omega-3 fatty acids. While omega-3s typically help with heart health, they may also cause side effects like heart arrhythmia in some.
What are the Risks of Taking Fish Oil Supplements?
Fish oil supplements have grown in popularity for their omega-3 sources. However, more research is needed on the effectiveness of supplements. Many people turn to fish oil supplements since the body cannot naturally produce omega-3s.
However, taking fish oil supplements does not give the body the same nutrients and vitamins as omega-3-rich foods. It’s important to ask a licensed healthcare provider about taking fish oil supplements. You should avoid them if you have a fish allergy.
Those who take heart medications like statins and beta-blockers may see even fewer benefits from omega-3 supplements. One risk of using fish oil supplements is they may increase the risk of bleeding. This is especially true for those who are already prescribed blood thinning medications.
While taking omega-3 supplements offers some health benefits — like reducing inflammation — adjusting your diet to include more omega-3s is more effective.
Where Can I Learn More About Omega-3 Fatty Acids?
Omega-3 fatty acids are a small part of a balanced diet. It’s important to consume an adequate amount of fruits and vegetables to get all of the nutrients the body needs. At LifeMD, a licensed healthcare provider can help you learn more about what foods to add to your diet.
Get started today with learning how to best meet your nutritional needs.
LifeMD makes it easy to stay on top of your health because talking to a doctor, filling your prescriptions, getting your labs done—and more—are all easy and cost-effective. Come discover a healthcare solution built around you and your life.
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