Oily fish including salmon, sardine, trout, anchovy, herring and mackerel are the only foods that provide eicosapentaenoic acid, EPA, and docosahexaenoic acid, DHA, omega-3 fatty acids that protect your heart. Research scientist F. Visioli and colleagues compared dietary intake levels of omega-3 from fish and fish oil capsules. They published their results in the journal "Lipids" in 2003, providing evidence that your body absorbs higher amounts of omega 3 from oily fish than from fish oil capsules.
Balancing Omega Fatty Acids
An update in 2005 by the National Institutes of Health, or NIH, indicates that Americans are consuming more omega-6 fatty acids in their diet than omega-3 fatty acids. Although adequate intake levels, AI, for EPA and DHA from fish or fish oil capsules has not yet been established, NIH findings indicate that you should eat more foods containing omega-3 and less foods containing omega-6 fatty acids to balance the the total omega fatty acids in your diet. NIH offers a computer software on its website that you can download to track the types of omega fatty acids in your diet. The software is called "Keep It Managed."
Salmon
Salmon contains the highest levels of omega-3 among other fatty fish, according to the USDA National Nutrient database. A 3 oz. serving of cooked Chinook salmon provides about 1,400 mg omega-3, Atlantic farmed or wild about 1,650 mg omega-3, and Coho farmed or wild about 1,400 mg omega-3. Visiolo reports you would need to take three to six fish oil capsules daily to get an equivalent amount of omega-3 from a 3 oz. serving of salmon.
Trout and Mackerel
Trout and Spanish mackerel also provide EPA and DHA omega-3 fatty acids. If you get tired of cooking salmon, trout and mackerel are some other choices of oily fish. A 3 oz. serving of cooked rainbow trout farmed or wild for your favorite fish tacos or meal provides about 750 mg of omega-3. A 3 oz. serving of cooked Spanish mackerel provides about 1,000 mg of omega-3.
Sardine, Anchovy and Herring
Sardines on crackers, anchovies on your pizza and your favorite pickled herring provides essential omega-3 fatty acids. One drained 3 oz. can of sardines added to your salad delivers 900 mg of omega-3, two sardines on whole-grain crackers packs 200 mg of omega-3 and one anchovy delivers 80 mg of omega-3.
References
- U.S. Department of Agriculture, Agricultural Research Service. 2010. USDA National Nutrient Database for Standard Reference
- Pub Med: Dietary intake of fish vs. formulations leads to higher plasma concentrations of n-3 fatty acids; Visioli F; April 2003
- Office of Dietary Supplements: Omega-3 Fatty Acids and Health
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