How To Get DHA When You Have A Fish Allergy

DHA is found more prominently in fish, and since you have an allergy you cannot eat fish. What you can do in this scenario is include Omega 3 rich foods in your diet. Omega 3 are essential fatty acids that gets converted into DHA and EPA, once they are absorbed by the body. Put your worries at rest as there are plentiful of other sources that offer your Omega 3. Catch up with the top 10 sources of DHA you can try when you have a fish allergy.

The 10 Must Try Alternative DHA Sources For Those With Fish Allergies

1. Flaxseeds


Flaxseeds make their way into the top position of this list. And why not? One oz flax seeds gives 6388 mg Omega 3, that converts into DHA and EPA. You can even use flax in the form of flax oil. Just one tablespoon of this oil gives 7196 mg Omega 3.

2. Chia Seeds

Chia Seeds

Packed with calcium, manganese, and fiber, chia seeds have been ignored for a very long time. One oz of these sesame look like seeds give about 4915 mg Omega 3, while keeping a tab on the Omega 6 levels.

3. Mustard Oil

Mustard oil

How many of us actually know that mustard oil is a good source of the essential fatty acid? One tablespoon of this cooking gives about 826 mg of Omega 3 as against the 103 mg found in olive oil. Now, ready for the swap?

4. Beans


While beans are not a very rich source of Omega 3, they still are efficient enough to give you the required DHA levels. Moong tops the list of beans with 603 mg Omega 3 in one cup of cooked lentils. Navy beans as well as French beans render an equal amount of this EFA.

5. Winter Squash

winter squash

Squashes are good to be baked, but as a source of this EFA, it is really surprising. Just cook one cup and you get about 338 mg Omega 3, while it gives you hardly 200 mg of Omega 6. Isn’t that really interesting?

6. Spirulina


This is an awesome source of DHA. Just a tablespoon of spirulina is sufficient to yield 58 mg Omega 3.

7. Leafy Greens

green vegetables

Leafy greens are advised to meet your calcium, iron, and protein requirements. But what is surprising is that they are also a good and admirable source of DHA too. You will be able to get 352 mg Omega 3 from one cup cooked spinach. The other notable leafy greens that could bestow ou with Omega 3, and DHA in turn, include broccoli, collard greens, kales, as well as grape leaves.

8. Berries

blueberries benefits

Berries are treasure troves of pure goodness. Packed with vitamins, minerals, and antioxidants, they have just gifts for your health. They are one of the prominent ways you can get DHA when you have a fish allergy. Blueberries hold the topmost position with 1 cup of these yielding about 175 mg Omega 3. However, just be a little careful as these berries are potential sources of Omega 6 as well.

9. Wild Rice

wild rice

This is, perhaps, one of the sources that strikes you hardly. While one cup of this gives you about 156 mg, the DHA amount is quite negligible.

10. Mangoes


Succulent, juicy golden yellow fruit that leaves everyone drooling, mangoes are decent sources of Omega 3, which gets converted into DHA. One medium sized ripe mango gives you 77 mg of the EFA.

While these definitely are alternative ways to get DHA when you have a fish allergy, you could try your hands on fish oil free DHA supplements available in the market.