The Benefits of Omega-3
Omega-3 fatty acids are essential fats that play a crucial role in human nutrition, particularly for brain health. They can be found in various food sources such as algae, fatty fish, and some high-fat foods. Fatty fish, however, stand out as an excellent source of omega-3, containing two primary types: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)
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Regularly consuming fatty fish helps boost your omega-3 intake and may reduce the risk of cardiovascular disease. According to recommendations from global health organizations, healthy adults should aim for 250-500mg of EPA and DHA per day. The American Heart Association suggests including two servings of fish (approximately 100 grams of cooked fish per serving) in your weekly diet.
Types of Omega-3 Rich Fish
When it comes to omega-3 rich fish, salmon often comes to mind first. This fish boasts a high-quality protein content along with essential nutrients like vitamins B and D, and selenium. You get a substantial amount of 2,150mg of combined EPA and DHA from just 100 grams of salmon.
In addition to salmon, there are several other fish that offer even higher amounts of omega-3 that you can incorporate into your meals.
- Mackerel
Mackerel is a small, fatty fish with a high flesh-to-bone ratio and an impressive omega-3 content. Per 100 grams, it delivers 4,580 mg of combined EPA and DHA. It’s also an excellent source of vitamin B12 and selenium, providing 500% and 130% of the daily value (DV), respectively.
Mackerel and herring are omega-3 rich fish options to include in your daily meals.
- Herring
Herring is a medium-sized, fatty fish often enjoyed smoked, pickled, or cooked and sold as canned fish. It provides 2,150mg of combined EPA and DHA per 100 grams, along with 100% DV of selenium and an impressive 779% DV of vitamin B12.
- Sardines
Sardines are small, oily fish commonly used as a snack or appetizer. They are incredibly nutritious, especially when eaten whole. A 149-gram serving of canned Atlantic sardines offers 1,463mg of combined EPA and DHA. When it comes to micronutrients, sardines deliver—per 100 grams of drained weight, you get 24% DV for vitamin D, 96% DV for selenium, and a whopping 370% DV for vitamin B12.
Sardines and anchovies are small but mighty fish, packed with nutrients and omega-3.
- Anchovies
Anchovies are small, oily fish with a high nutritional value. They are an excellent source of niacin and selenium. Eating anchovies with bones provides a good amount of calcium. Just 20 grams of anchovies can offer 411mg of combined EPA and DHA.
- Flounder
Flounder is a great option for those who aren’t fans of oily fish with a strong flavor. This fish has a milder taste but still packs a punch when it comes to omega-3 content. A 100-gram serving of Alaska flounder provides 90 calories and 10 grams of protein, along with a good amount of potassium.
- Tuna
Tuna is an excellent source of omega-3 fatty acids, protein, niacin, potassium, and vitamin B12. A 100-gram serving of canned white tuna in water provides approximately 130 calories, 28 grams of protein, and 2-3 grams of heart-healthy fat.
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