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Omega 3 Fatty Acids Other than Fish

Most of us know that oily fish – salmon, sardines, halibut, tuna and mackerel – are rich in omega 3 fats, but there are plenty of other non fish sources of Omega 3 fats around. These fish oil alternatives include eggs, beef, canola oil (cold-pressed and unrefined), linseed oil, soybean oil, hemp oil, wheat germ oil, soybeans, pumpkin seeds, walnuts, almonds, hazelnuts, Brazil nuts, and pecans.

Fruits like raspberries, guava, avocados, and blackberries as well as some dark leafy green vegetables such as kale, spinach, purslane, mustard greens, collards, etc are also good sources of omega 3 fatty acids.

Delicious Ideas to Get More Omega 3s into Children's Diet

1. Start your child's day right off with this delicious brainy breakfast idea packed with calcium, protein, vitamins and powerful omega-3s – strawberry banana flax soymilk smoothie.

In a blender, throw in 2 cups plain soy milk, 1 cup frozen strawberries, 2 frozen ripe bananas and 2 tablespoon ground flaxseed. Blend until smooth and creamy.

2. Tuck avocado slices, cucumber slices, a trocadero lettuce leaf along with a few slices of grilled chicken breast into a multi-grain pita pocket for a colorful healthy quick lunch idea.

You can offer your kids creamy guacamole dip to go with nachos, or simply drizzle maple syrup over fresh avocado chunks and serve.

3. When your children crave for high fat crunchy snacks such as cheese curls, potato chips and chocolate cookies, replace with healthy omega-3 rich options instead.

For a flavorful snack mix, combine some bran cereal, dried cranberries or raisins, unsalted roasted nuts, pumpkin seeds and pretzels.

4. For a healthy change, go meatless for dinner once a week and have tofu steak. Tofu is cheap, limitless versatile and one of the best vegetarian sources of omega-3 fatty acids.

Cut a block of firm tofu in 4 pieces, and lightly season with salt and pepper. Spread grated garlic on top, and then lightly coat with flour. Pan-fry each side until crisp and brown. Drizzle a little ponzu (citrus seasoned soy sauce) and serve hot.

You can find a variety of tasty, quick and easy tofu recipes on our website here.

5. There are also many other ways to incorporate more omega 3 fats in your children's diet. You can substitute butter or margarine with canola oil or olive oil when you prepare their meals. Flax oil and hemp oil can be used in salad dressings or taken off the spoon.

You can also purchase foods fortified with non-fish omega-3s such as milk, eggs, orange juice and bread in most supermarkets today. Astro brand Biobest omega-3 yogurt and Sara Lee® Soft & Smooth® Plus Made with DHA Omega-3 sit high on my grocery list.

By Martha Sanders

5 Yummy Non-Fish Sources of Omega 3 Fats Meal Ideas

I hear that Omega-3 is essential for growing children but my kids don't like eating fish. How can I ensure they get adequate Omega-3 fatty acids everyday? What are some omega 3 sources other than fish? A few ideas for adding omega 3 fats into children's diet would be extremely helpful too. – Donna, Ohio.

omega 3 sources other than fish for kids

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