Omega-3s are considered good for your heart, lungs, brain, and circulation. They’ve been attributed to slowing down the rate of artery plaque growth. They may also lower inflammation in the body. One of the best ways to score some omega-3s is in fatty fish/oily fish. Fatty fish contains two types of omega-3s, EPA and DHA. Consuming omega-3s through your food will help you absorb them better since nutrients are often absorbed better through our food versus a supplement. But which fish are considered fatty and can deliver these benefits?
While there are several fatty fish, there are some that are most highly recommended.
- Alaskan Wild Caught Salmon: These salmon will have fewer contaminants than some of the other options you’ll see on the market. Plus, salmon, in general, tends to be lower in mercury. It’s also high in omega-3s. There are 1,210 mg in 3 ounces.
- Freshwater Coho Salmon: These are farmed in the U.S. in tank systems, unlike open net pens, which tend to be more prone to parasites and treatment of antibiotics. Freshwater Coho Salmon can pack 700-1,880 mg of omega-3s in just one ounce.
- Wild Caught in Alaska Canned Salmon: The benefit of canned salmon is that it’s not only packed with omega-3s, but it also has calcium in it. You can consume 170 mg of calcium in just 3 ounces.
- Herring: In the same family as sardines, this fish has a very high omega-3 content. There is about 2,418 mg in 3.5 ounces.
- Anchovies: These tiny fish pack 1478 mg in 3.5 ounces. They have very little mercury.
- Pacific Wild-Caught Sardines: These little fish pack a lot of omega-3s while having lower levels of mercury. There are about 1,950 mg in just 3 ounces.
- Atlantic Mackerel: Of the mackerel family, this seems to be your best choice if you don’t mind a stronger fish flavor. There are a lot more omega-3s in Atlantic Mackerel than there are in King Mackerel/Kingfish. There is also less mercury in them compared to king mackerel and Spanish mackerel, which tend to have levels of mercury.
- Trout: Salmon and trout actually belong in the same family. You’ll find the fish to be pretty similar. It’s also high in omega-3s and low in mercury. There is about 1068 mg of omega-3s in 3.5 ounces.
- Alaskan Pollock: You’ve probably eaten this fish without even knowing it. It’s used to make imitation crab and fish sticks. Alaskan Pollock is typically low in mercury, has about 400-500 mg of omega 3s per 3 ounces of fish, and packs a lot of protein.
There are other fatty fish that are loaded with omega-3s; however, they tend to have higher mercury levels such as swordfish and tuna. This is more of a concern for pregnant women, nursing women, and young children. However, it’s not good for anyone to consume large amounts of mercury. So, if you consume these fish, just eat it as more of a special treat than an every week affair.
Omega-3s are excellent for your health, and fatty fish is a great way to score these fatty acids. So, why not add some healthy fish to the menu, and try two servings a week?