Does Tilapia Contain Omega 3?

Omega-3 fatty acids are essential for health. Because the body cannot make them, you must obtain omega-3 fatty acids through food or supplements. Fatty fish is an excellent source of these beneficial substances, according to the American Heart Association or AHA. Some in the professional health care community are concerned about the popularity of tilapia in the American diet, because of its ratio of omega-3 to levels of another fatty acid.

Benefits

Omega-3 fatty acids are beneficial for cardiovascular health, according to the AHA. These substances reduce the risk of irregular heartbeat, decrease triglyceride levels, slow the accumulation of plaque in the arteries and slightly reduce blood pressure. Omega-3 fatty acids also have anti-inflammatory properties, important because inflammation is involved in chronic disorders such as arthritis, heart disease and cancer. In addition, omega-3 fatty acids seem to be important for memory and cognitive performance.

Recommendations

The AHA recommends eating at least two servings of fish a week. Each serving is about 3/4 cup of flaked fish or 3.5 oz. Some of the best choices for omega-3 fatty acids include herring, lake trout, mackerel, salmon, sardines and tuna. A 4-oz. fillet of fatty fish contains about 225 mg of omega-3 fatty acids after cooking, according to the University of Arizona College of Agriculture and Life Sciences.

Considerations

Tilapia is not a fatty fish, but it still contains omega-3 fatty acids. The problem is that tilapia has higher levels of omega-6 than omega-3. Although both these types of fatty acids are essential, a balance of the two is important and modern western diets provide much more omega-6 than omega-3, explains the UMMC. Higher levels of most omega-6 fatty acids are associated with some negative effects for health.

Research

A study published in the October 2008 issue of the "Journal of the American Dietetic Association," with lead author K.L. Weaver, notes that increased fish consumption is the only realistic way to increase omega-3 fatty acids such as docosahexaenoic acid or DHA and eicosapentaenoic acid or EPA and to balance the ratio of omega-3 to omega-6. The researchers examined fatty acids in the four most commonly farmed fish and found that Atlantic salmon and trout contained high concentrations of omega-3 and low omega-6 to omega-3 ratios. Tilapia, the most widely farmed fish, had much lower amounts of omega-3 and very high ratios of omega-6 to omega-3, as did catfish.

Significance

High levels of most omega-6 fatty acids tend to promote inflammation in the body, while omega-3 fatty acids decrease inflammation, according to the UMMC. Inflammation causes damage to blood vessels, joints, the heart and lungs, the digestive tract and skin. The typical American diet provides up to 25 times more omega-6 than omega-3 fatty acids, notes the UMMC. Most omega-6 fatty acids in the diet come from vegetable oils, which make many commercial snack foods and grain products high in omega-6. Beef is also high in omega-6 fatty acids.