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How to get omega 3 without fish?

This question is about Nutrition

Sarah Achleithner

You can get

omega 3

without fish through the following dietary sources [

1

].

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) 

  • Vegan “fish oil” supplements

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.

vegan omega-3 food sources

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References:

  1. 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

      

  2. 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/

     

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