What are some food sources of omega-3 fats?
ALA is the most common omega-3 fat found in food. ALA is found naturally in some plant-based foods. DHA and EPA are found naturally in fish, especially fatty fish such as salmon, mackerel, herring and trout. Other fish and shellfish provide smaller amounts of DHA and EPA. Table 1: Common Food Sources of Omega-3 Fats Omega-3 Fat Food Source ALA • Ground flaxseed and walnuts and soybeans • Flaxseed, walnut, soybean and canola oils and non-hydrogenated canola and soy margarines DHA and EPA • Mackerel, salmon, herring, trout and sardines and other fish and shellfish • Marine algae supplements Omega-3 Fortified Foods Other foods are available that have added omega-3 fats including eggs, milk, yogurt, cheese, pasta and bread. Eating these foods can help to meet your needs for omega-3 fats. Caution: If you want a food with added omega-3 fats, you should read the labels carefully and choose products that are low in saturated fat and cholesterol. Canadians are advised to reduce the amounts of s
