Natural omega-3 sources come from a range of foods, from plants to seafood. This page centers on natural omega-3 sources and how they appear in everyday eating patterns. You’ll find examples from plant-based options to marine options, with notes on the different omega-3 fatty acids. The focus is on information about the sources themselves and how they can fit into a diet. Plant-based natural omega-3 sources include flaxseeds, chia seeds, walnuts, hemp seeds, and soy products. Ground flaxseed or chia seeds can be added to yogurt, smoothies, or baked goods. Oils like canola oil and certain soy products offer omega-3 content, and algae-based supplements provide a non-animal option for EPA and DHA. Seafood sources provide EPA and DHA from fish and shellfish. Common natural omega-3 sources in this group include fatty fish such as salmon, sardines, mackerel, trout, and various shellfish varieties. These options can be accessed in fresh, frozen, or canned forms depending on preferences and availability. How to add natural omega-3 sources to your diet: plan meals that include these foods, try ground flaxseed in oatmeal or yogurt, mix chia seeds into puddings, scatter walnuts on salads or oats, and consider rotating between plant and marine sources throughout the week. You can also swap some regular cooking oil for canola or flaxseed oil in dressings, and explore algae oil capsules for a plant-based option.
