How Much Omega-3 Is In Fish?

How Much Omega-3 Is in Fish?

Dec 16, 2010 | By Marek Doyle

Whether or not you like eating fish or not, these group of foods still represent the most concentrated source of omega-3 available. You will find these nutrients, the benefits of which appear to span a wide variety of health complaints, in useful amounts in some fish yet not in others.

Omega-3

Named for specific features of its molecular structure, omega-3s can provide a wide range of benefits in the body. Dr. Joseph Mercola, an Illinois-based physician and the author of "The No-Grain Diet," explains that these compounds can reduce inflammation, improve cardiovascular health and help mental function.

Oily Fish

Oily fish stand out as the most concentrated source of EPA and DHA, the two most potent omega 3-oils. Researchers from the Unviersity of Maryland Medical Center highlight how you will find these compounds, known fully as eicosapentanoic acid and decosahexanoic acid respectively, in fish such as salmon, herring, sardines and mackerel.

White Fish

White fish, on the other hand, contain very little fat. As a result, types like haddock and cod contain almost zero omega-3 oils. This demonstrates why you must be specific in your choices of fish if you wish to increase your intake of these important nutrients.

Omega-3 Content

Although the exact growing conditions and size of the particular fish will vary somewhat, Gayla and John Kirschmann state that a half filet of salmon contains around 4 g of omega-3 oils in total. The nutritional researchers, the authors of "The Nutrition Almanac," define a serving as 198 g. A typical 112 g cut of mackerel will net you around three grams of omega-3s.

Expert Insight

Dr. Mercola recommends increasing your omega-3 intake, pointing out that humans evolved with a much higher proportion of these nutrients in the diet than today. He believes that good quality fish oil capsules that have undergone screening for contaminants, such as mercury, represent an easy choice to improve health. He points out that no adverse affects have ever been recorded at 5 g per day or below.