How can I get omega-3s if I am allergic to nuts?

Dr. Michael Roizen, MD
Internal Medicine
There are many ways to get your heart- and brain-boosting omega-3s if you're allergic to nuts. Here are a few sources:
  • Cold-water fish. In North America, wild salmon and trout are highest in omega-3s and lowest in mercury. But they're not cheap. Tip: Canned salmon is usually wild, and it's great in salads and casseroles. Canned white tuna is another good source. Eat three fist-sized servings a week.
  • Ground flaxseeds and chia seeds. Sprinkle on yogurt, oatmeal, fruit and veggies or drizzle flaxseed oil on salads.
  • Fortified foods. Omega-3-enriched cereals, eggs and orange juice are widely available.
  • Supplements. Experts strongly recommend taking an algae-based DHA omega-3 supplement. Algae is free of the toxins found in fish oil, and DHA is the type of omega-3 your body likes best (your brain is full of it). Aim for 900 milligrams a day.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.