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Non-Fish Sources of DHA & EPA

Omega-3 and omega-6 essential fatty acids are not produced by the body and must be provided through diet. DHA (docosahexaenoic) and EPA (eicosapentaenoic acid) are two vital omega-3 fatty acids that the body needs. Omega-6 interacts in the body with omega-3, so the two need to be balanced to maintain health. Government health guidance recommends two fish servings a week, one of which should be oily fish, in order to maintain healthy amounts of DHA and EPA in the body. Vegetarians and those who dislike fish can find this problematic. However, as omega-3 and -6 are important for the prevention and control of such disorders as heart disease, immune dysfunctions, asthma and eczema, it is important to find alternative sources of these essential nutrients.

  1. Flaxseeds and Flaxseed Oil

    • One tbsp. of flaxseed oil contains 1.7g of omega-6 and 7.2g of omega-3. Flaxseeds can also be eaten, although they contain less essential fatty acids. However, flaxseeds themselves, which should always be crushed or ground for maximum nutrient absorption, also contain high quantities of fiber, which is also important in a balanced diet. Ground flaxseeds can be eaten sprinkled over cereals or may be incorporated into shakes and smoothies.

    Hemp Seeds

    • One tbsp. of hulled hemp seeds provides 3g of omega-6 and 0.9g of omega-3 fatty acids, which gives an ideal balance between the two omegas. Derived from the cannabis plant, hemp seeds contain all of the essential amino acids as well as fiber and vitamin E. Hemp seeds, which have a nutty flavor, should be de-hulled before eating. They can be added to cereals or used in baking cakes, muffins or pancakes.

    Oils and Other Foods

    • Rapeseed oil contains 2.6g of omega-6 and 1.3g of omega-3 fatty acids per tbsp. Ideally, rapeseed oil should not be heated as both essential fatty acids can generate free radicals once hot. Cold-pressed oils, or those high in monounsaturated fats, such as olive oil, are best for frying. Other foods that provide good sources of omega-3 include walnuts, broccoli and cabbage.

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