10 ways for fish-haters to get their healthy fats
You’ve probably heard that eating foods rich in omega-3s, like oily varieties of fish, are super healthy, but what if you don’t like fish or you have a seafood allergy? Which foods can you choose instead? Read on to learn about the best of the rest
Why all the fuss about fish?
You may have heard of ‘essential fatty acids’ – these specific fats are called ‘essential’ because they’re vital for our bodies and need to be sourced from food (our bodies can only produce them to a very limited extent). Two of the most important, because they’re in a form most readily used by our bodies, are found in seafood. They are known as long chain omega-3s – the specific types are called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – and are essential for the structure and function of the brain, for a healthy heart and for an effective immune system.
Another important omega-3 oil is alpha-linolenic acid (ALA), which cannot be produced at all by the body but which can convert into a small amount of EPA and DHA. ALAs are found in vegetable oils, nuts and seeds and green leafy vegetables. However, because the conversion into more bio-available long-chain omega 3s is so unreliable, we’re better off accessing these directly by eating seafood.
Dietary guidelines suggest we eat two portions of fish per week, one of which should be an oily variety, like salmon or mackerel. One portion of oily fish (140g cooked weight) weekly provides the equivalent of 250mg combined EPA and DHA per day.
How much fish should we be eating?
You will see omega-3s endorsed for numerous health benefits, including helping ease aching joints, plumping the appearance of skin and even helping us perform better academically. Though not conclusive, many believe it’s DHA that is important for brain function and EPA that supports the heart. Either way, oily fish is the very best source and that’s why fish has earned its reputation as the ultimate good-for-you brain food.
That said, we don’t seem to be very good at keeping our levels topped up, as illustrated by one study showing children (aged seven to nine years) typically have low levels of omega-3 fats in their blood. What’s more, the study also demonstrated that levels of DHA predicted how well the children were able to concentrate and learn. “From a sample of nearly 500 schoolchildren, we found that levels of omega-3 fatty acids in the blood significantly predicted a child’s behaviour and ability to learn. Higher levels of omega-3, and DHA in particular, were associated with better reading and memory and fewer behaviour problems,” according to study leader Professor Paul Montgomery.
So, if you or a loved one are not big fish eaters how can you feed your brain, ease those aching joints, support the heart and more?
10 ways fish-haters can get their healthy fats
1. Buy omega-3 enriched eggs
Choose eggs sourced from hens that eat a diet enhanced with flaxseed or a fish or microalgal oil, as these eggs contain more omega-3 (especially DHA) than conventional eggs. Like us, hens convert ALA from plant sources poorly, so levels are typically richer in eggs from chickens fed a diet enriched with fish or microalgal oil.
2. Cook with rapeseed oil
Swap your regular cooking oil for rapeseed, a natural source of ALA, as studies suggest sufficient daily consumption (about 50g/day) may support EPA (although possibly not DHA) levels.
Try these breakfast egg wraps, cooked in rapeseed oil.
3. Sprinkle on some flaxseeds
One of the richest plant sources of omega-3, these small yellow-brown seeds (also known as linseeds) look a bit like sesame seeds. They can be eaten whole, but are best ground or milled. Introduce them to your diet by adding them to porridge, stirring through soup or use the oil to drizzle over a salad.
4. Try a chia bowl
Another plant-based source of ALA, chia seeds can be used as a non-grain alternative to breakfast – simply soak overnight in milk or yogurt. One study suggests 30g of chia seeds daily has a similar effect on cardiovascular health to a fish oil supplement.
Try chia for breakfast:
5. Snack on walnuts
One of the richest of the tree nuts for ALA content, walnuts not only make a tasty snack, but just 56g daily appears to improve both ALA and EPA levels. Walnut oil also makes a delicious addition to a salad dressing.
Or try these delicious walnut recipes:
Spaghetti with tomatoes and walnuts
Roasted beetroot and feta salad
Red pepper and walnut pesto pasta
6. Add hemp seeds to your granola
With a slightly sweet, nutty flavour, hemp seeds contain a useful amount of omega-3 in the form of ALA. Studies also suggest hemp oil may improve the condition of the skin for those with atopic dermatitis.
Mix up the nuts and seeds in this delicious granola.
7. Swap to soya
Soy does contain some omega-3, in the form of ALA, but the levels are lower when compared to other dietary sources. Soy also contains relatively high levels of omega-6 and for these reasons, it is best paired with other omega-3 sources like walnuts or flaxseeds. Beans, milk and tofu are all worth choosing.
8. Disguise the fish
If allergy is not a problem but a picky eater is, then there are ways to disguise the taste and appearance of fish. Salmon and prawns have a milder flavour and may be more palatable for some. These prawn and salmon burgers with spicy mayo could hit the spot, as burgers are usually a popular choice. For finger food and a change of texture, try our smoky fish dip with bagel chips, which makes a great lunch or snack option.
9. Have you tried shellfish?
From crab to oysters, lobster to clams, the flavours and textures of shellfish vary hugely. If you can eat it, then maybe it’s just a matter of finding the right mollusc for you? Mussels, oysters and crab (especially the brown meat) offer a useful source of omega-3 fats. Although not as rich as oily varieties of fish, one study found mussels eaten three times per week were enough to moderately improve blood levels of DHA and EPA in healthy young adults.
Get inspired to eat more shellfish with these delicious recipes.
Mussels with tomatoes & chilli
Crab linguine with chilli & parsley
10. Take a supplement
Although it is generally better to get omega-3 from the food you eat, some people may benefit from taking a supplement. These include those who are pregnant or breastfeeding, older adults and those who don’t like fish can take their EPA/DHA in a filtered fish oil capsule. While others who can’t or choose not to eat fish can select a dietary supplement made from a micro-algal source. Omega-3 supplements may interact with certain prescribed medication (such as blood thinners) so always check with your GP before supplementing.
Interested in supplementing? Check out our tried and tested omega-3 supplement guide
Take-away
It’s true that the health promoting effects of omega-3 are mainly down to EPA and DHA, and this can make it challenging if you hate fish, are vegan or have a seafood allergy. However, by incorporating several omega-3 rich foods in your regular diet, or by taking a supplement, it is possible to meet your needs, fish-free, and as a result improve your heart health, memory and possibly even the appearance of your skin too.
Further reading
What are the benefits of oily fish
Top 10 health benefits of shellfish
7 high-fat foods to include in your diet
Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.
All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
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