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Best Dietary Sources of Omega-3 Fatty Acids


Updated May 28, 2014

Omega-3 fatty acids are good for your heart and your brain. Here's a look at some good sources and some healthy omega-3-rich recipes.

Fish and Seafood

Salmon is especially rich, but other types of fish and seafood contain omega-3 fats too. It doesn't matter if the fish is fresh or canned, so you can eat sushi, grill your tuna, make salmon patties or prepare a tuna salad sandwich and still get plenty of omega-3s. Here are some tips for serving fish, plus I like these quick and easy recipes:

Plant Sources

Canola oil is rich in omega-3 fatty acids and has a light flavor that's useful in both cooking and baking. Pumpkin seeds and walnuts can be served as snacks or on top of salads, and you can experiment with chia seeds. Here are some neat recipes and ideas for plant sources of omega-3 fatty acids:

Omega-3 Supplements

Fish oil capsules, flax oil capsules, krill oil, or EPA and DHA supplements are easy to find, but you should speak to your health care provider before taking these supplements, especially if you're taking any blood-thinning medications or have any health problems.


Academy of Nutrition and Dietetics. "What Fish Are Rich in Omega-3 Fatty Acids?" Accessed December 28, 2011. http://www.eatright.org/Public/content.aspx?id=6442452549

American Heart Association. "Fish and Omega-3 Fatty Acids." Accessed December 28, 2011. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp#.Tvt7lpjGJ94.


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