Plant-Powered Omega-3

If you don't eat fish, getting omega-3 becomes trickier, but here's the thing, it's absolutely doable (well atleast to get some). Plant foods provide ALA, which your body converts to EPA and DHA, the forms that fight inflammation and protect your heart and brain. The conversion isn't perfect, but ALA still delivers real metabolic benefits.

Ground flaxseed or linseed tops the plant list at roughly 2,300 mg ALA per tablespoon. Sprinkle it on porridge or yoghurt.

Chia seeds deliver a massive 2,000 to 5,000 mg ALA in just two to three tablespoons.

Walnuts provide 2,500 to 3,300 mg per 30 to 100 g portion, perfect for snacking.

Soybeans, edamame and tofu contribute smaller amounts but add up in a varied diet.

Your supermarket stocks omega-3 enriched options too. Omega-3 eggs contain about 200 to 250 mg per egg. Omega-3 milk and yoghurts deliver 40 to 60 mg EPA and DHA per serving. Even omega-3 fish fingers provide 100 to 150 mg per typical serving, useful if you're feeding children who won't eat salmon.

Here's your practical weekly shopping list: one bag of chia seeds or ground flaxseed, one bag of walnuts, a box of omega-3 enriched eggs if you use them, and omega-3 fortified milk or yoghurt if those work for your household.

Your action today: Check your kitchen cupboards. If you don't have ground flax, chia seeds or walnuts, add them to this week's shopping list.

Read the full article Best Sources of Omega-3 to see how these plant sources compare to oily fish, understand why omega-3 is tracked in your Clubwell app and build your complete anti-inflammatory nutrition strategy.

Don't forget we also offer a very powerful omega-3 supplement in your Clubwell store. See Clubwell Omega 3 >