Does Sole Contain Omega 3 Fats?

Sole is a source of omega 3 fatty acids, or polyunsaturated fatty acids. Omega 3 fatty acids are considered essential because your body can't produce them. You have to obtain them through diet. They can be found in fish, some plants and nut oils.

Identification

Sole is a fish of the family Soleidae. They are found in temperate and tropical seas. Sole is a flatfish with a somewhat elongated shape. Both of the small eyes are on the right side of the head. Sole has a firm, fine texture. Much of what is considered "sole" in the United States is actually flounder, according to CookeryOnline.com.

Benefits

Omega 3 fatty acids can reduce the risk of heart disease because they lower blood fats called triglycerides, according to MayoClinic.com. Omega 3 fats are important for cognitive function and normal growth and development. They may also reduce inflammation and risk of chronic diseases, including heart disease, cancer and arthritis. Replace high-fat foods like red meat with fish to reap the health benefits.

Types

The highest amounts of omega 3 fats are found in coldwater fish, including salmon, mackerel and herring, MayoClinic.com states. These fish are found in deep waters, or cold temperatures of the oceans. Other examples of coldwater fish include Rock sole, Dover sole, Gray sole, Rex sole, Petrale sole, New Zealand sole, English sole, Blackback sole and Lemon sole.

Amount

Sole and flounder contain 0.48 g of omega 3 fatty acids per 3 oz. serving, according to the American Heart Association. A 3-oz. serving is about the size of a deck of cards. The American Heart Association recommends eating fish at least twice a week.

Warning

Children, pregnant women, nursing women and women who may become pregnant should not have more than 12 oz. per week of sole or flounder, because fish may contain mercury. Exposure to mercury can harm the human nervous system and damage the brain, heart, kidneys, lungs and immune system. Most people can have about 14 oz. of sole or flounder per week. Both fish typically contain .05 parts per million, or ppm, of mercury.