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What food sources provide omega-3 and omega-6 fatty acids?

Ms. Ashley Koff, RD
Nutrition & Dietetics
There are certain fatty acids (omega-3s and -6s) that the body doesn't make, so it's necessary that we get these from the food we eat. Like our multivitamins, which provide foundational support for vitamins and minerals, essential fatty acid supplements can provide these nutrients to ensure we meet our required daily intake. For optimal energy and health, we recommend dietary supplements from whole food forms. This may be in the form of fish oil (especially from wild salmon), flaxseed, chia, and hempseed oils. Vegetarians or those not eating fish or taking fish oil supplements can also choose micro-algae-derived DHA and EPA supplements. Shoot for at least 500 mg of omega-3.
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Dr. Ellen Marmur, MD
Dermatology
Omega-6 is found in:
  • Seeds
  • Nuts
  • Eggs
  • Sunflower and soybean oil (which are in lots of snack foods, such as crackers, cookies, and cereals)
Omega-3 is found in:
  • Cold-water fish such as salmon and sardines,
  • Flaxseed oil
  • Walnuts
  • Sunflower seeds
  • Almonds
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.