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The highest concentrations of omega-3 fatty acids are found in coldwater fish, such as sardines, salmon, herring, tuna, cod, mackerel, halibut, and shark. These fatty acids are also found in lower concentrations in plant foods such as flaxseed, walnuts, Great Northern beans, kidney beans, navy beans, and soybeans.
A very rich source of ALA (plant-based) omega-3 fatty acids (the type found in pumpkin seeds, flax seeds, walnuts, canola oil, and some vegetables), they provide health benefits on par with fish and fish oil, yet are appropriate for a vegetarian or vegan diet.