Omega-3-Rich Fish That You Should Start Eating

04 November, 2020
Adults should eat at least two servings of fish rich in omega-3 per week. Discover several Omega-3-rich fish that you should start eating in this article!

Are you trying to improve your health through your diet? Has someone’s told you to take omega 3? In this article, we’ll tell you all about this important fatty acid. In addition, we’ll recommend several omega-3-rich fish that you can start eating right away.

Omega 3 is a type of unsaturated fat that the body is incapable of producing. Therefore, the only way to obtain it is through food. This nutrient is highly necessary for the body, helping to improve the lipid profile and prevent cardiovascular diseases, among other effects.

What are omega 3 fatty acids?

Sources of omega-3 fatty acids.
The body doesn’t produce Omega-3 fatty acids naturally. However, its proper assimilation contributes to processes that promote well-being.

Fish contains unsaturated fatty acids that, when we consume them in the place of saturated fatty acids, like those in meat, can reduce cholesterol. However, the main beneficial nutrients appear to be those omega-3 fatty acids we find in fatty fish.

Omega-3 fatty acids can lower triglycerides and slightly lower blood pressure. At the same time, they can reduce blood clotting, stroke, and the risk of heart failure and irregular heartbeats. The latest scientific research confirms these benefits.

Eating at least one or two servings of fish per week, especially those high in omega-3 fatty acids, may reduce the risk of heart disease. In particular, it can reduce a person’s chances of suffering from sudden cardiac death.

Read also: 13 Foods That Will Improve Your Children’s Concentration

Why eating Omega-3 rich fish is a heart-healthy practice

Are you concerned about heart disease? Eating two to three servings of fish a week may reduce your risk of a heart attack, according to a  publication in the journal Fitoterapia.

For many years, the American Heart Association has recommended that people eat omega-3-rich fish at least twice a week.

Some people are concerned that mercury or other contaminants in fish may outweigh the heart-healthy benefits. However, when it comes to a healthier heart, the benefits of eating fish often outweigh the possible risks of exposure to contaminants.

Omega-3-rich fish

Baked salmon is rich in Omega 3.
Salmon, mackerel, herring, and other varieties of fish are important sources of omega-3 fatty acids. Consume them at least twice a week.

As you can expect, fatty fish have the highest content of omega-3s, and among them the following stand out:

  • Mackerel: Between 2.5 and 5 mg per 100 milligrams of fish
  • Herring: Between 1.6 and 4.3 mg per 100 mg
  • Salmon: Between 1.5 and 3 mg per 100 mg
  • Caviar: Between 1.8 and 2.4 mg per 100 mg
  • Horse mackerel: Between 1.5 and 2.8 mg per 100 mg
  • Sardine: Between 1.3 and 1.8 per 100 mg
  • Tuna: Between 0.5 and 1 mg per 100 mg

Among white fish such as sole, hake, trout, or others, the content of omega-3 does not reach 1%. Therefore, if you want to prioritize the intake of this type of heart-healthy fat, you need to know to choose Omega-3-rich fish that aid in the prevention of diseases.

Read also: Can Eating Fish Reduce The Pain from Rheumatoid Arthritis?

How much fish should you eat?

  • Adults should eat at least two servings of fish rich in omega-3s per week. A serving size is 3.5 ounces (99 g).
  • Pregnant women and young children should also consume 2 to 3 servings per week. However, they should avoid eating the larger fish like Swordfish, pike, grouper, dogfish, etc. Preferably, they should choose small fish that should also be well-cooked. (This is because these groups are the most susceptible to the potential effects of toxins on fish).

Apart from fish, what other foods that are rich in Omega-3s you could consume?

  • Nuts and seeds such as flaxseed, chia seeds, and black walnuts
  • Plant oils like flaxseed oil, soybean oil, and canola oil
  • Olive oil is a healthy part of the Mediterranean diet and a good source of Omega-3s. For every 100 grams, 8.3 are Omega-3.
  • Fortified foods such as certain brands of eggs, yogurt, juices, milk, and soy drinks

Introduce Omega-3 rich fish into your diet

Finally, we want to tell you that, in addition to Omega-3-rich fish, you can also find this dietary supplement containing fish oil, krill oil, cod liver oil, and algae oil (a vegetarian source that comes from seaweed). These provide a wide range of doses and forms of omega-3.

See your doctor for more information.

  • Abdelhamid AS., Brown TJ., Brainard JS., Biswas P., et al., Omega 3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrante Database Syst Rev, 2018.
  • Carrero JJ., Martín Bautista E., Baro L., Fonolla J., et al., Efectos cardiovasculares de los ácidos grasos omega 3 y las alternativas para incrementar su ingesta. Nutr Hops, 2005.
  • Mori TA., Marine OMEGA 3 fatty acids in the prevention of cardiovascular disease. Fitoterapia, 2017. 123: 51-58.