Four ways to get more omega 3s without taking fish oil capsules

A few years back omega 3s had their time in the limelight as the latest and greatest nutrient you should focus on, with specific attention to fish oil capsules. Although certain types of fish can yield a beneficial amount of omega 3s, there seemed to be a complete black out on other sources that were equally, if not more potent.

Now that the omega 3 hysteria has faded a bit, it’s time to take a practical look at the most effective omega 3 food choices you can make today. After all, the health benefits of cardiovascular, muscle, joint, brain, immune, skin, and digestive support is worth getting it right.

Chia seeds

Chia has become popularized in recent years, thankfully, for it’s nutritional power and not the gimmicky chia pet. Chia is an excellent source of omega 3, and provides about 60 percent of your daily needs in 1 tablespoon. To make sure you absorb the omega 3s efficiently, soak your chia for at least 15 minutes and up to an hour prior to use, or you can also grind your chia seeds as well for maximum freshness.

You can use chia in smoothies, kefir, kombucha, cereal, baked goods, salads, and yogurt. A popular and delicious way to enjoy it is to make chia seed pudding. For organic chia seeds and a coconut chia pudding recipe, go here.


Flax is an excellent source of fatty acids, most notably omega 3s, with about 39 percent of your recommended daily intake being achieved in 1 tablespoon of flax seed. For proper bioavailability, 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. You can easily make a flaxseed tea by using this recipe.

Choosing organic flaxseeds and preparing them at home is the best option for your omega 3 needs, but if you choose a flaxseed oil just ensure it is organic, fresh, cold-pressed, and well preserved. This way you avoid any chemicals, solvents, and rancidity that can come with poorly made flax products.

An easy way to enjoy flax is in cereal, oatmeal, baking, smoothies, and salad dressings. You can make it even simpler by using the Health Ranger’s FlaxJoy Organic Instant Flax Milk Powder, which can be added to your smoothie, cereal, or beverages. This way you can work the beneficial fiber into your day as well.

For the long list of flax benefits, read Healing Benefits of Flax.

Hemp seeds

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

You can also use hemp oil in smoothies and salad dressings, and it also works well as a moisturizer, carrier oil (for essential oils), and wood work varnish! It really is incredibly versatile. Try the Health Ranger’s Organic Hemp Seed Oil for the cleanest source.

 Wild caught Alaskan salmon

Perhaps the best source of animal-derived omega 3s, wild caught Alaskan salmon contains about 42 percent of your daily omega 3 needs in a 3-ounce serving. To help you eliminate any mercury that may be present, eat “sticky” foods with your salmon that can capture elemental mercury, such as dulse, nori, strawberries, camu camu, grass powders, and chlorella.

Although the typical way for many to get their omega 3s is through fish oil capsules, it’s a buyer beware situation as these supplements often contain dirty sources and are not preserved properly (or naturally), which leaves you with very little of the benefits you desire. For these reasons, it is generally much healthier to eat wild caught salmon in it’s original form, so you can enjoy all these other benefits as well.

There are certainly other good sources of omega 3s as well, with most nuts and seeds providing some level of this important nutrient. What’s most important to know is you don’t need fish oil capsules to get your omega 3s, and you can also enjoy a wide variety of other health benefits that come with the sources cited above (like various vitamins, minerals, and fiber).

This way you get more nutrition for your buck, and you can avoid the dreaded “fish oil burps” as well.


For more information on incredibly nutritious foods, visit

Sources include:


comments powered by Disqus