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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.
Food sources of omega-3 fats - fish, winter squash and olive oil. Three other types of foods are important to mention as omega 3 boosters: fish, winter squash, and olive oil. In the case of fish, you'll get about 1.3 grams from every 4 ounce serving of Chinook salmon and over 1.4 grams from sardines. A cup of this winter squash will provide you almost 0.2 grams.