Omega-3 fatty acids provide a wealth of health benefits. The University of Maryland Medical Center website says omega-3 fatty acids can help decrease inflammation and may help reduce the risk of chronic diseases like heart disease, cancer and arthritis. Many foods contain high levels of omega-3 fatty acids, including walnuts, flaxseed and canola oil, but fish and fish oil offer the highest amounts of this healthful fat. There are a variety of fish types to choose from that provide the most omega-3 fatty acids.
Salmon
Salmon provides one of the highest levels of omega-3 fatty acids. A 4 oz. serving of salmon provides 87.1 percent of the daily recommended intake of omega-3 fatty acids, or 2.3g, as well as a variety of other nutrients. Salmon flesh ranges in color from orange to pink to red, and the World's Healthiest Foods website indicates that some varieties contain more omega-3 fatty acids, such as chinook, sockeye and chum salmon. Wild-caught, cold-water fish like salmon have high levels of omega-3 fatty acids than warm water fish. However, Salmon of the Americas maintains that omega-3 fatty acids from ocean-farmed fish may benefit those with attention deficit hyperactivity disorder due to its lower levels of mercury.
Mackerel
Incorporating more mackerel into the diet provides one of the highest sources of omega-3 fatty acids available in fish. One 3 oz. serving contains 1.1 to 1.7g of omega-3 fats, except for king mackerel, which only contains 0.4g. Natural Health magazine recommends choosing certain varieties of mackerel due to their higher levels of omega-3 fatty acids and lower levels of mercury, including Atlantic, Pacific and Spanish mackerel. In addition to lower levels of omega-3 fatty acids, king mackerel may contain higher level of toxins, so people may want to seriously consider incorporating this mackerel variety into the diet. Mackerel is available fresh and canned, although canned mackerel has a milder taste than fresh fish. It should be noted that mackerel has a high oil content, which makes it extremely perishable, so it should be cooked immediately to avoid spoilage.
Herring
Herring has one of the highest levels of omega-3 fatty acids of all fish. A single 3 oz. serving of herring contains 1.3 to 2g of omega-3 fats. An article in the San Diego Union-Tribune says that Pacific herring contain slightly more omega-3 fatty acids than herring caught in the Atlantic Ocean. Fresh herring provides more omega-3 fatty acids than other forms, but sometimes fresh herring can be difficult to find, according to Natural Health magazine. Herring is readily available canned, smoked or pickled in most locations.
References
- World's Healthiest Foods: Salmon
- Healthy.net: Omega-3 Fatty Acids from Ocean Farmed Salmon Could Benefit Children with ADHD
- Natural Health: How to Shop for Heart-healthy Fish
- San Diego Union-Tribune: Herring Delivers a Healthful Dose of Omega-3 Fatty Acids
- American Family Physician: Omega-3 Fatty Acids
- University of Maryland Medical Center: Omega-3 Fatty Acids
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