The use of omega-3 fatty acids has become more common because of their association with reduced risk of heart attack, stroke, atherosclerosis and high blood pressure. You can obtain omega-3 fatty acids by taking a fish oil supplement, or by eating fish. If you have a bleeding disorder, consult your doctor before changing your diet, as high amounts of omega-3 may increase your risk of bleeding. Three very commonly consumed oily fish contain omega-3 fatty acids.
Salmon
There are two types of omega-3 fatty acid present in fish oil. They are called DHA and EPA. The ratio of DHA to EPA varies according to the variety of fish consumed. According to the US Department of Health and Human Services, wild Atlantic salmon has the highest DHA content of the salmon varieties, at 1.457 g per 100 g of fish, and 0.411 g of EPA. Wild Coho salmon has an even higher DHA to EPA ratio, at .658 g of DHA and .401 g of EPA for each 100 g of fish. Each of these two omega fatty acids serves different functions in human health.
Sardines
Those convenient little cans of sardine fillets can go a long way in helping you obtain omega-3s. Atlantic sardines that are canned in oil, when drained and eaten complete with their bones, contain .509 g of DHA omega-3 fatty acids, and .206 g of EPA per 100 g of sardine.
Tuna
The Foods Standards Agency explains that although fresh tuna is an oily fish, the canned varieties are not. Omega-3 levels are significantly reduced in canned tuna. One hundred grams of fresh bluefin tuna contains 1.141 g of DHA and .363 g of EPA, while an identical quantity of light tuna canned in water contains only .223 g of DHA and .047 g EPA.
Other Varieties
The list of oily fish that contain omega-3 fatty acids is too exhaustive to completely explore here, but other varieties do exist. In order to expand your dietary repertoire, you may wish to try mackerel, pilchards, herring, kipper, eel or whitebait.
Environmental Toxins
There is the risk of ingesting contaminants by eating fish. Environmental toxins can build up in fish flesh, with mercury, dioxin and polychlorinated biphenyls being the most common of these. The concentration of toxins in your fish will depend on the type of fish and the location where it was harvested. MayoClinic.com states that bigger fish tend to contain more toxins. You can research state game advisories to find out more information on the safety of locally harvested fish. If you are concerned about toxins in fish, fish oil capsules can provide an alternative source of omega-3 fatty acids.
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