Where Are Omega-3s?

The most beneficial forms of omega-3 fatty acids -- DHA and EPA -- are found in marine sources.

Worried about contaminants in seafood? A third form of omega-3s -- ALA -- is found in plant sources. ALA must be converted to DHA and EPA in your body before it can be used. As a result, vegetable-based sources are not as potent as fish sources. They are, however, still viable sources of nutrients.

Although there is not a simple way to compute how much omega-3 comes from a certain amount of ALA, the list below indicates those plant sources with the highest concentrations.

Omega-3 Fatty Acids Daily Recommendation:

1.1 grams for adult women

1.6 grams for adult men

Fish Sources of Omega-3s (in 31/2-ounce serving, in grams)

Sardines in sardine oil . . . . . . . . . . . . . . . . . . 3.3 grams

Atlantic mackerel . . . . . . . . . . . . . . . . . . . . . 2.5 grams

Atlantic herring. . . . . . . . . . . . . . . . . . . . . . . 1.6 grams

Chinook salmon. . . . . . . . . . . . . . . . . . . . . . . . 1.4 grams

Anchovy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1.4 grams

Farm-raised Atlantic salmon. . . . . . . . . . . . . . 1.2 grams

Tuna. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 0.5 grams