What foods contain omega-3?

Foods that contain omega-3 fatty acids include some fish, leafy green vegetables, nuts and seeds. Some foods are fortified with omega-3, and many oils used for cooking and salad dressings also contain this healthful nutrient.

Fish is one of the best sources of omega-3 fatty acids, which is a nutrient the human body is unable to produce on its own. Regular servings of salmon, halibut, trout and oysters are good for maintaining normal body functions. Fresh tuna is a better source of omega-3 than canned tuna.

ALA omega-3 fats are less nutritionally potent than the DHA omega-3 found in fish. However, leafy green vegetables containing ALA omega-3 are still a good option for a healthy diet. Vegetables containing omega-3 include spinach, kale, brussels sprouts and parsley. Enjoying watercress sandwiches is a tasty way to consume omega-3 as well.

Peanuts, pumpkin seeds and walnuts are sources of omega-3 fats, as are popular oils such as canola, flaxseed, cod liver and soybean oils. Some foods found at the grocery store are fortified with omega-3 fatty acid. These foods include whole-grain bread, pasta, cereals, flour and foods made from enriched flour, such as packaged pizza. Reading food package labels is the best way to find foods with added omega-3.