Omega-3 fats are necessary for good health, but the body can't make them, so they have to be eaten regularly, according to the University of Maryland Medical Center. Omega-3 fatty acids are important to healthy brain function and normal growth and development. They may also reduce the risk of heart disease. The American Heart Association recommends eating fish, a rich source of omega-3s, twice a week.
Fish
Fish is a source of omega-3s, according to the Linus Pauling Institute. A 3-oz. serving of herring contains 1.81 g of omega-3s. A 3-oz. serving of fish is about the size of a deck of playing cards. Chinook salmon contains 1.48 g of omega-3s in the same serving size, while sardines provide 1.19 g. Other sources of omega-3s are Atlantic and sockeye salmon, oysters, trout, halibut, canned tuna and Dungeness crab.
Plant Sources
Many nut and other oils also contain high levels of omega-3 fatty acids, though in a form different than the omega-3s found in fish, according to the Linus Pauling Institute. However, the body can use these plant-based omega-3s to manufacture the same omega-3s found in fish. One tbsp. of flaxseed oil contains 7.3 g. of omega-3s, while 1 oz. of walnuts provides 2.6 g. Other sources of omega-3s are canola oil, soybean oil, mustard oil, pumpkin seeds, purslane and tofu.
Other Sources
Manufacturers have been adding omega-3s to a number of products in recent years. For example, omega-3-fortified eggs are now widely available. Check the nutrition label on fortified foods to find out whether and how much omega-3s you are getting in a particular product. Omega-3s are also found in krill and algae, according to the University of Maryland Medical Center.
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