How to Get Your Omega-3s (Not All From Fish!)

Vegetable Oil

You can get ALA from vegetable oils like soybean, flaxseed (or linseed) oil, which has a balance of omega-3s and omega-6 fatty acids. Try canola oil that is supplemented with DHA. You can also use these oils in your salad dressing, or as you would with other cooking oils.

Nuts

Walnuts have six times the amount of ALAs than most other nuts. Have an ounce a day (12 halves) for over 1,000 mg worth. Cashews and pecans also have ‘em, but to a lesser extent. If you want to be adventuresome, try tracking down walnuts’ cousin, the butternut.

MORE: Our Guide to Supplements

Fish

If you’re a fan of fish, bring it on to get your DHA and EPA! Eat any of the below fish three times per week (4-ounce portions) to get your fix. You could also take a 2,000 milligram fish oil capsule a day.

• A portion of salmon contains between 1,200-2,400 mg of omega-3s. Wild, line-caught salmon will do the trick
• Other fish lower in chemicals like PCBs and mercury: Mahi mahi, catfish, flounder (sole), whitefish
• If you have a penchant for tiny, salty fish: Anchovies have about 2300 mg, and sardines, 1600 mg of omega-3s

If you are pregnant, get toxin-free marine-based sources of omega-3s. And yes, algae counts, dear vegetarians!

What’s the deal with omega-3 enriched foods?

More and more, we see foods fortified with omega-3 at the supermarket, from peanut butter to eggs. Unfortunately, most of these products don’t have a worthwhile amount of omega-3s to make it one of your primary sources of omega-3s. Nutrition Advisor Kristin Kirkpatrick, R.D. recommends that you ask yourself if you would buy these products anyway. If so, it’s fine to choose the omega-3 version. But relying on them to get your omega-3s won’t fulfill your body’s needs.

Another thing to keep in mind, omega-3 enriched peanut butter still has palm oil (saturated fats!) and sugar (the omega-3 label doesn’t make it instantly healthier). As far as eggs go, if you are concerned about the conditions that chickens are raised under, omega-3 enriched eggs won’t necessarily mean they are housed on a more humane farm.