Best Foods to Get your Fix of Omega Oils (Excluding Fish)

Omega 3 and Omega 6 oils have been talked about for a few years now, passed around as one of the latest superfoods and one that can improve everything from heart health to brain health. Whilst a lot of information like this needs to be taken with a pinch of salt, there is a lot of research that has been done to back this up and I have read through most of it.

In my personal opinion, Omega Oils are a great way to give your brain and body a boost, and the good thing is that they aren’t just contained in oily fish, so vegetarians, vegans and those who just don’t like fish can get their fix.

Chia Seeds

As well as growing green hair on amusing dolls, chia seeds can also give you a huge dose of fibre and a few essential minerals and vitamins. In keeping with this article, chia seeds are also one of the best ways to get a healthy dose of Omega Oils. This is a superfood that is worth checking out, and one that pretty much goes with anything (it can be baked into bread and cake, and can be sprinkled on most foods). Chia seeds are also cheap, so if you are on a budget, then you have no excuse not to pick up a bulk supply and keep yourself going for weeks.


Another seed that contains Omega Oils in high supply, there is actually a higher quantity of them in flaxseeds than there are in chia seeds. The reason we put chia seeds first is primarily because they have so much more going on, whereas the main benefit to flaxseeds is their Omega Oils content. Flaxseeds are not as diverse and don’t go with as many foods, but they do come in many varieties. Just be wary of flaxseed oil, because whilst the manufacturers say it can go with everything, it has a strong and rather unpleasant “fishy” taste, and it can ruin a lot of dishes. Milled flaxseed, however, is perfect and can be baked into oat bars and sprinkled on porridge.


A great way to get a dose of Omega Oils, walnuts are also rich in other nutrients, not to mention healthy fats and protein. Walnuts taste great and whilst they are quite calorific, most of those calories are good for you. If you want an easier way to add walnuts to your diet, you can crunch them up or you can buy walnut oil. Other nuts also contain smaller levels of Omega Oils, including pine nuts, pistachios, pecans and macadamia nuts.


If fish is off the diet but crustaceans are not, then be sure to grab some oysters, which contain healthy levels of essential vitamins, along with Omega Oils, protein and more. They can be hit and miss taste wise though, so make sure you get fresh oysters.


High in protein and rich in all of the essential amino acids — also known as the building blocks of life — soybeans also contain Omega Oils, although the quantity is not very high.


As well as being loaded with vitamins, protein and other goodness, spinach also has a decent amount of Omega Oils to help with your heart and brain health.

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