2. Flaxseeds and Hemp Seeds <\/p>\n
PicturePartners \/ Getty Images<\/p>\n
Flaxseed and hemp seeds<\/a> provide substantial amounts of healthy fats, protein, fiber, and bioactive plant compounds that contribute to notable health benefits.\n<\/p>\n Both seeds are rich sources of omega-3 fatty acids, including the anti-inflammatory ALA:\n<\/p>\n 15 grams (about 2 tablespoons) of ground flaxseeds yield 2.9 grams of ALA.30 grams (3 tablespoons) of hulled hemp seeds yield 2.6 grams of ALA.<\/p>\n 3. Walnuts <\/p>\n JamieRogers1 \/ Getty Images<\/p>\n Walnuts<\/a> contain omega-3 fatty acids, primarily ALA. They also have antioxidants and have been studied for potential effects on brain health, heart disease risk, and certain types of cancer.\n<\/p>\n Walnuts can be included in plant-based diets as a source of omega-3 fatty acids. One ounce of English walnuts provides 2.7 grams of ALA omega-3 fatty acids.<\/p>\n 4. Fatty Fish <\/p>\n LauriPatterson \/ Getty Images<\/p>\n EPA\/DHA Amounts in Fatty Fish<\/p>\n Fatty Fish Variety Wild salmon Halibut Herring Sardines Trout Tuna Mackerel Fatty fish (including salmon, herring, halibut, sardines, and tuna) provide long-chain omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which possess anti-inflammatory properties. EPA and DHA can help reduce the production of inflammatory molecules and compounds.\n<\/p>\n Different fatty fish varieties yield different amounts of EPA\/DHA, with wild salmon providing more than other fatty fish varieties at around 3 grams per 3-ounce serving.\n<\/p>\n Researchers have examined potential health effects associated with consuming fatty fish. For example:\n<\/p>\n A 2023 study by researchers at the University of Eastern Finland found that fatty fish intake is associated with a lower lipophilic index, which correlates with larger high-density lipoprotein (HDL, good) cholesterol particles and a decreased risk of heart disease.Consumption of fatty fish has been linked to a 12% lower risk of cancer mortality and an 18% reduction in overall mortality.Diets rich in fatty fish may support cognitive function and help protect against neurodegenerative conditions such as Alzheimer’s disease.<\/p>\n 5. Algae <\/p>\n Fuzullhanum \/ Getty Images<\/p>\n Algae, including seaweed<\/a>, nori, and chlorella, are eaten for their nutritional benefits. They provide omega-3 fatty acids, which can be beneficial for individuals who do not consume meat.\n<\/p>\n Algae are among the few non-animal foods that contain ALA, EPA, and DHA, though levels vary by type or product. Further, algae oil is one of the richest sources of ALA.\n<\/p>\n Seaweed also supplies protein and offers antioxidant, antidiabetic, and antihypertensive properties.\n<\/p>\n 6. Edamame or Soybean Oil <\/p>\n AndreySt \/ Getty Images<\/p>\n Edamame are immature soybeans<\/a>, known for their omega-3 fatty acids and protein content. Additionally, edamame provides a substantial amount of fiber and phytonutrients\u2014beneficial compounds that support the body’s defense against various diseases. A single serving offers 0.28 grams of alpha-linolenic acid (ALA).\n<\/p>\n Soybean oil is another source of omega-3 fatty acids, delivering 0.92 grams of ALA per serving.\n<\/p>\n 7.\u00a0Omega-3 Fortified Foods and Beverages\u00a0 <\/p>\n I Wayan Suarnaya \/ Getty Images<\/p>\n Since certain foods do not naturally contain high levels of omega-3 fatty acids, manufacturers will sometimes fortify them with omega-3 fatty acids.\n<\/p>\n Some omega-3 fortified foods are:\n<\/p>\n EggsBreadsCookies, cakes, and other baked goodsFruit juiceDairy products, including milk and yogurtButter and margarineCooking oilsBaby food<\/p>\n What Are Omega-3 Fatty Acids? <\/p>\n ALA, EPA, and DHA Content of Selected Foods<\/p>\n Food Flaxseed oil, 1 tbsp Chia seeds, 1 oz English walnuts, 1 oz Canola oil, 1 tbsp Salmon, Atlantic, farmed 3 oz<\/p>\n 1.24 Salmon, pink, canned, 3 oz Oysters, 3 oz Sea bass, 3 oz.<\/p>\n 0.47 Lobster Chicken<\/p>\n 0.02 Milk Source: National Institutes for Health<\/p>\n Omega-3 fatty acids are essential fats that the human body cannot produce, so you must obtain them through your diet. The three main types are:\n<\/p>\n Alpha-linolenic acid (ALA): Found in plant oilsEicosapentaenoic acid (EPA): Found in fish and algaeDocosahexaenoic acid (DHA): Found in fish and algae<\/p>\n These fatty acids offer several health benefits, including:\n<\/p>\n Heart health: Help lower cholesterol, reduce blood pressure, and lower the risk of heart diseaseBrain health: Support brain development and may reduce cognitive declineAnti-inflammatory effects: Beneficial for reducing inflammation in conditions like inflammatory arthritis<\/p>\n The National Institutes of Health recommends a daily intake of 1.6 grams for adults assigned male at birth and 1.1 grams for adults assigned female at birth. Pregnant individuals should aim for 1.4 grams daily, while breastfeeding individuals should aim for 1.3 grams daily.\n<\/p>\n Most people can obtain enough omega-3 fatty acids through their diets. However, if you are worried that you might not be getting enough, it’s best to consult a healthcare provider for guidance before considering supplements.\n<\/p>\n Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process<\/a> to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.<\/p>\n National Institutes of Health. Omega-3 fatty acids – health professional fact sheet<\/a>.<\/p>\n Ka\u00e7ar \u00d6F, Kose T, Kaya Ka\u00e7ar H. Dietary hempseed and cardiovascular health: nutritional composition, mechanisms and comparison with other seeds<\/a>.\u00a0Front Nutr. 2025;12:1669375. doi:10.3389\/fnut.2025.1669375<\/p>\n USDA FoodData Central. Flaxseed, ground.<\/a><\/p>\n USDA FoodData Central. Seeds, hemp seed, hulled<\/a>.<\/p>\n Fan N, Fusco JL, Rosenberg DW. Antioxidant and anti-inflammatory properties of walnut constituents: focus on personalized cancer prevention and the microbiome<\/a>.\u00a0Antioxidants (Basel). 2023;12(5):982. doi:10.3390\/antiox12050982<\/p>\n DiNicolantonio JJ, O’Keefe J.\u00a0The importance of maintaining a low omega-6\/omega-3 ratio for reducing the risk of autoimmune diseases, asthma, and allergies<\/a>. Mo Med. 2021;118(5):453-459.<\/p>\n \u00a0Kavyani Z, Musazadeh V, Fathi S, Faghfouri AH, Dehghan P, Sarmadi B.\u00a0Efficacy of the omega-3 fatty acids supplementation on inflammatory biomarkers: An umbrella meta-analysis<\/a>.\u00a0Int Immunopharmacol. 2022;111:109104. doi:10.1016\/j.intimp.2022.109104<\/p>\n Lyytinen AT, Yesmean M, Manninen S, et al. Fatty fish consumption reduces lipophilic index in erythrocyte membranes and serum phospholipids<\/a>.\u00a0Nutr Metab Cardiovasc Dis. 2023;33(7):1453-1460. doi:10.1016\/j.numecd.2023.04.011<\/p>\n Marino P, Mininni M, Deiana G, et al. Healthy lifestyle and cancer risk: Modifiable risk factors to prevent cancer<\/a>.\u00a0Nutrients. 2024;16(6):800. doi:10.3390\/nu16060800<\/p>\n Welty FK. Omega-3 fatty acids and cognitive function<\/a>.\u00a0Curr Opin Lipidol. 2023;34(1):12-21. doi:10.1097\/MOL.0000000000000862<\/p>\n Rocha CP, Pacheco D, Cotas J, Marques JC, Pereira L, Gon\u00e7alves AMM. Seaweeds as valuable sources of essential fatty acids for human nutrition<\/a>.\u00a0Int J Environ Res Public Health. 2021;18(9):4968. doi:10.3390\/ijerph18094968<\/p>\n Kunj P, Sahu S, Singh G, Arya SK. A review on algal oils as a sustainable source of essential omega-3 fatty acids<\/a>. Bioresour. Technol. 2025;30:102154. doi:10.1016\/j.biteb.2025.102154<\/p>\n Admassu H, Gasmalla MAA, Yang R, Zhao W. Bioactive peptides derived from seaweed protein and their health benefits: Antihypertensive, antioxidant, and antidiabetic properties<\/a>.\u00a0J Food Sci. 2018;83(1):6-16. doi:10.1111\/1750-3841.14011<\/p>\n Zhang Q, Li Y, Chin KL, Qi Y. Vegetable soybean: Seed composition and production research<\/a>. Ital. J. Agron. 2017;12(3):872. doi:10.4081\/ija.2017.872<\/p>\n Patel A, Desai SS, Mane VK, Enman J, Rova U, Christakopoulos P, Matsakas L. Futuristic food fortification with a balanced ratio of dietary \u03c9-3\/\u03c9-6 omega fatty acids for the prevention of lifestyle diseases<\/a>. TIFS. 2022;120:140-153. doi:10.1016\/j.tifs.2022.01.006<\/p>\n
\nEPA\/DHA per 3 oz.<\/p>\n
\n1.0-3.0 grams<\/p>\n
\n2.21 grams<\/p>\n
\n1.7\u20131.8 grams<\/p>\n
\n1.0\u20131.74 grams<\/p>\n
\n1.0 grams<\/p>\n
\n0.25\u20131.30 grams<\/p>\n
\n0.35\u20131.80 grams<\/p>\n
Grams per serving
\nALA
\nDHA
\nEPA<\/p>\n
\n7.26<\/p>\n
\n5.06<\/p>\n
\n2.57<\/p>\n
\n1.28<\/p>\n
\n0.59<\/p>\n
\n0.04
\n0.63
\n0.28<\/p>\n
\n0.14
\n0.23
\n0.30<\/p>\n
\n0.18<\/p>\n
\n0.04
\n0.07
\n0.10<\/p>\n
\n0.01<\/p>\n
\n0.01<\/p>\n![\"Lana](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2025\/10\/lana-barhum-d731df9d86514add9c6e1bd5aa2d7233.jpg\")
<\/p>\n