Getting Omega 3 Fatty Acids from Food


  1. Fish, including farm-raised fish and their wild counterparts, are the major dietary sources of the longer-chain omega-3 fatty acids.  Look for fish that are lower in pollutants like mercury, PCB’s and dioxin.  Safer fish include rainbow trout, wild pacific salmon, cod, sole, snapper, anchovies and sardines. Studies have shown that even one fish meal per week can have cardioprotective benefits.  A great website for information about safe fish that are also environmentally sustainable is
  2. Sources of plant-derived omega-3 fatty acids include flaxseed oil, raw walnuts, canola oil, and soybean oil.  These are, however, poorly used by the body and require a great deal of converting by your body to get where fish or fish oil is already at.  Often people are lacking the necessary nutrients to perform these conversions and so get no benefit from these foods for omega 3’s.