Bert Swope
Omega-3 fatty acids have been linked with improved cardiovascular health, lower triglycerides, and reduced depression risks. Health professionals suggest eating two 3.5-ounce servings of fish rich in these healthy fats each week for maximum benefit.
Consider purchasing these fish that provide the highest omega 3 per serving and limit high mercury-containing species like shark, king mackerel, and tuna to reduce mercury intake.
1. Mackerel
Mackerel is an essential component of global diets. Rich in omega-3 fatty acids and other essential nutrients essential for good health, this species makes an excellent addition to many dishes around the globe.
Mackerels are an excellent source of vitamin B12, an essential nutrient for supporting healthy blood cells. Additionally, one 100-gram serving provides 19 grams of macronutrients, including all nine essential amino acids.
The American Heart Association suggests eating two 3.5-ounce servings of fatty fish, such as mackerel, each week to lower your risk of heart disease. Mackerel contains omega 3 fatty acids known as EPA and DHA, which may help protect against cardiovascular disease as well as other ailments, while its selenium content makes it an excellent natural source of vitamin D which may help decrease the risk of osteoporosis while increasing bone density.
2. Salmon
Salmon is an ideal way to meet both omega 3 fatty acid needs and other protein and nutrient requirements, providing nearly one-third of their recommended daily amount. One serving of wild salmon provides almost that.
Fish is an excellent source of omega-3 fatty acids EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid, respectively), also known as “marine” omega-3s, plus vitamins D and selenium. Omega-3 fatty acids are essential to human health as they support brain, eye, heart, immune and other bodily functions.
Salmon provides not only essential Omega 3s but is also rich in protein, potassium, and niacin. With its meaty texture and bold flavors like chilli peppers, ginger root, and garlic, or even lemon & caper dressing, it makes an excellent meal choice.
3. Herring
Herring is a nutritional powerhouse, boasting large concentrations of nutrients at minimal calories per serving. This oily fish provides multiples of the daily recommended intake (RDI) per serving, such as Vitamin B12, omega-3 fatty acids, selenium, and Vitamin D.
Herring is an excellent source of protein and contains vitamin A and calcium – essential nutrients for strong bones and teeth. Research studies have also suggested herring can aid with heart disease, diabetes, and mood disorders such as depression and anxiety. Plus, adding it to your diet could reduce symptoms related to Crohn’s disease while improving eye health!
Herring is also widely recognized for being low in mercury levels and lower on the food chain than predatory species like tuna and salmon, meaning less energy is expended when harvesting herring from the ocean compared with these predators. Because of these characteristics, it remains popular with seafood advocates and chefs.
4. Anchovies
Anchovies often get a bad rap for their intensely fishy and salty flavor, yet this store-cupboard staple can actually transform dishes. As key components in Roman fermented fish sauce garum, anchovies are revered for their umami flavor (the “fifth taste”), which adds depth without overshadowing other flavors in recipes – even as little as an eighth teaspoon can subtly enhance a Caesar salad or pasta dish with subtle briny richness from sustainable sources that contain less salt. For optimal results, look for boquerones en vinagre on tapas menus or canned anchovies which contain filleted, salt-cured anchovies which come prepackaged in oil in your grocery store’s canned tuna/salmond section for optimal results!
Anchovy filets are more versatile than their sardine counterparts. Use them in pasta sauces and classic Italian recipes like bagna cauda; while sardines make delicious toast or crostini toppings. Both varieties provide essential omega 3 fatty acids like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), with pregnant women safe eating up to 12 ounces a week from different species.
5. Sardines
Sardines (Sardina pilchardus), or herring or salted herring, are small fish packed with omega-3 fatty acids that provide vital dietary benefits for human beings. Canned varieties often serve as staple ingredients in Italian, Greek, and Mediterranean cuisines.
Like salmon, sardines are naturally rich in heart-healthy omega-3 fatty acids that support cardiovascular well-being and calcium and vitamin D for bone health. Furthermore, because these fish feed on zooplankton and phytoplankton – not mercury-containing species such as shark, king mackerel or tilefish – they’re safe for pregnant women to eat during their gestation period.
One serving of sardines contains 13% of the recommended daily value for vitamin B2, 200% for niacin, calcium, and selenium, and 250% of these minerals in one sitting. But beware – preserved sardines contain high sodium levels, which could increase blood pressure if eaten too frequently; to mitigate this, opt for canned versions preserved with water or olive oil versus table salt, which are lower in both fat and calories.
6. Oysters
Oysters, an excellent source of many essential vitamins and nutrients such as B12, vitamins A, and E and calcium, iron, selenium, and omega 3 fatty acids, are nutrient powerhouses. Oysters also boast umami which gives certain foods their unique savory taste; umami is created when copper or zinc ions interact with fat molecules in the food to break them apart and form umami molecules; this process occurs in copper pots used to make Comte or Gruyere cheese for instance.
Oysters provide ecosystems with much-needed benefits by filtering water with their gills, keeping ecosystems healthy. Oysters can filter up to 50 gallons per day of dirty water, consume organic and inorganic matter that would otherwise harm the environment, and serve as a habitat for other marine life while absorbing pollution. They are especially vital in coastal environments as habitat and pollution absorbers.
Oysters have an interesting method of reproduction. Their eggs and sperm are released simultaneously into the water in what’s called broadcast spawning; all oysters within an area release sperm or eggs simultaneously. Some oysters feature both male and female reproductive organs, while others may only contain male ones.
7. Trout
Trout is an ideal option for those who don’t prefer the taste of oilier ocean fish such as salmon and tuna, and it provides omega-3 benefits as well as protein, potassium, magnesium, and niacin.
A 3-ounce serving of cooked rainbow trout provides 999 milligrams of omega-3 fatty acids derived from EPA and DHA found in fish and algae, according to the American Heart Association’s recommendation of two weekly 3.5-ounce servings for cardiovascular disease prevention.
Trout provides omega-3 fatty acids that can lower your risk of heart disease by lowering triglyceride levels, blood pressure, and plaque build-up in arteries. Furthermore, one serving of trout provides 125% of your daily vitamin D requirement – helping ward off cancer, chronic illnesses, and infections while aiding calcium absorption for strong teeth and bones, supporting immunity functions, and keeping immune systems operating normally.
8. Whitefish
Lake whitefish (Coregonus clupeaformis), part of the trout/salmon family, can be found in Arctic and sub-Arctic freshwater lakes. As bottom dwellers, young whitefish feed on zooplankton while adults consume amphipods (scuds), fingernail clams, snails, shrimp larvae, and midge larvae for sustenance. Once abundant throughout US waters due to overfishing and environmental deterioration, however, they now become rare finds.
Whitefish is an integral component of Jewish cuisine and an ingredient often marinated with lemon, butter, and spices before being cooked or pickled for pickling or consumption.
If you’re looking to add omega-3 fatty acids to your diet, start with eating oily fish twice each week or taking a reputable supplement approved by your GP (if applicable). Omega-3s are essential to the functioning of all body cells and help prevent heart disease and depression while acting as anti-inflammatories for skin and immune health issues. Flaxseeds provide another plant-based source of omega 3.
