Omega-3 fatty acids play an essential role in brain development and neurological function, and they may reduce the risk of a variety of chronic diseases. Long chain omega-3 fatty acids, such as eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA, provide a variety of important health benefits. Fish contain concentrated amounts of EPA and DHA fatty acids. The American Heart Association recommends eating at least two servings of fatty fish per week.
Health Benefits
Research shows that diets rich in omega-3 fatty acids can reduce the risk of abnormal heartbeats, decrease triglyceride levels, slow the accumulation of atherosclerotic plaque and lower blood pressure, notes the American Heart Association. Omega-3 fatty acids may help lower your risk of heart disease, cancer, arthritis and macular degeneration, according to the University of Maryland Medical Center. Omega-3 fatty acids may also treat or reduce symptoms of bipolar disorder and schizophrenia.
Tuna
A 3 oz. serving of white tuna packed in water contains 733 mg of omega-3 fatty acids, including 198 mg of EPA and 535 mg of DHA. A 3 oz. serving of light tuna packed in water contains 250 mg of omega-3 acids, including 40 mg of EPA and 190 mg of DHA. A 3 oz. serving of light tuna packed in oil contains 109 mg of omega-3 acids, including 23 mg of EPA and 86 mg of DHA.
Salmon
A 3 oz. serving of baked wild Atlantic salmon contains 1,564 mg of omega-3 acids, including 349 mg of EPA and 1,215 mg of DHA. A 3 oz. serving of baked farmed Atlantic salmon contains 1,825 mg of omega-3 acids, including 587 mg of EPA and 1,238 mg of DHA.
Other Omega-3-Rich Fish
A 3 oz. serving of sardines packed in oil contains 835 mg of omega-3 acids, including 402 mg of EPA and 433 mg of DHA. Other fish sources of omega-3 fatty acids include mackerel, halibut, tuna and herring, according to the University of Maryland Medical Center.
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