July 14, 2018

Many of us went through with the “Omega-3 fatty acids” stage wherein we consumed these capsules like water and waited for its wondrous benefits to take effect. These fish oil capsules used to be everything to us, especially for muscle, brain, skin, cardiovascular, brain, digestive, and immune system support.

But not anymore! Equally potent sources of omega-3 fatty acids other than the capsules are at hand. Here are a few of those sources:


Flax is an excellent source of fatty acids, most especially omega 3s. One tablespoon of flaxseed possesses about 39% of our recommended daily intake. Consider ground flax, cold pressed flaxseed oil, or even making a flaxseed tea, which extracts all the nutrients of the flax into a highly bioavailable liquid.

Make sure that you buy organic, cold-pressed, and well-preserved flaxseeds and prepare them at home. In this way, you maintain the freshness of the flaxseeds as well and make sure that they give you the expected benefits without any chemicals, solvents, and rancidity that poor quality flaxseeds have.

The easiest way to enjoy flaxseeds is to include it in your breakfast cereals, salad dressings, smoothies, beverages, as well as baking needs.

Chia seeds

Chia has become a popular health food in recent years mainly because of its nutritional promise. Chia also provides 60% of your daily omega 3 needs in just one tablespoon. To make sure you efficiently absorb the omega 3s, soak your chia for at least 15 minutes and up to an hour before eating. Or, you can also grind your chia seeds as well for maximum freshness.

Chia seeds can be included in kombucha tea, kefirs, baked goods, salads, breakfast cereals, yogurt, etc. You can also make it into a pudding.

 Wild caught Alaskan salmon

Fish is still the best source of animal-derived omega 3s, so your wild caught Alaskan salmon already has about 42% of your daily omega 3 needs in a 3-ounce serving. But you can’t be too sure of any “mercury” residues or content in your salmon, so make sure you eat “sticky” foods that can capture elemental

Again, it is generally much healthier to eat wild caught salmon in its original form, so enjoy your meal.

Hemp seeds

Finally, Hemp seeds (and hearts) have become very popular, due to their very nutritious profile and easy to use. Hemp is an abundant source of omega 3s and contains 25% of your daily requirements in 1 tablespoon. An easy way to use them is in salads, cereal, healthy snacks, and baking.

It can also be added to salad dressings, and smoothies. It can even be applied as a moisturizer and as a carrier oil for essential oils. Wood looks good when applied with hemp oil as a protective cover.

So try all these ways as alternatives to fish oil benefits. How about you, do you have any recommendations? Send in your tips in the comments below.

Image by Pezibear / CC0 1.0