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.

Omega 3 Fatty Acids

Fish oils, grains and lamb are good sources of Omega 3 fatty acid, a nutrient that has a lot of buzz as being beneficial in the reduction of coronary artery disease. It's also been linked in studies to helping sufferers of rheumatoid arthritis. Flaxseed oil is another good source of this acid. Much research is being done on this nutrient, assisted by the fact that the Japanese diet typically has 10 times or more of the nutrient than the American diet. Some studies have also shown a reduction in colon cancer related to Omega 3 fatty acid consumption. Not everyone is able to reap the same benefits from Omega 3's however - one study shows that women with type 1 diabetes do not have a reduction in coronary artery disease with a diet high in this ingredient.

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