Fish tends to be rich in omega-3 fatty acids, but which fish is best?
Omega-3 fatty acids are among nature’s true wonders. Not only do they support brain function, but they also decrease the risk of heart disease by fighting inflammation and lowering triglycerides, the prime components of bad cholesterol.
But getting all the omega-3 you require can be difficult. It concentrates in just a few natural foods, including some seeds and nuts, and cute, fuzzy seals. For most of us, however, the most accessible omega-3 food source is fish.
Brain Food
People have called fish “brain food” for centuries, and for good reason; it really does help develop and maintain your brain. At first, scientists reasoned that the protein did the trick, and that’s true to some extent. But the fats and oils the fish protein contains are what really count.
Now that we know that omega-3 offers the true benefit, you’ve got all the more reason to include fish in your diet. The American Heart Association recommends you eat two servings of fish per week, which works out to about 3.5-4 grams (i.e., 3,500-4,000 milligrams) of omega-3.
Best of the Beast
Not surprisingly, you can’t eat just any old fish and reap the full benefits. Some fish, in fact, are pretty light on the ol’ O-3. Red snapper, a seafood favorite, contains just 100 mg per 3.5-ounce serving. Catfish isn’t much better, at 300 mg.
If you can’t imagine eating 35 red snapper fillets in a week, there are great alternatives. Mackerel, one of the cheapest canned fish you can buy at the supermarket, is loaded with omega-3: 2,600 mg per 3.5 ounce serving.
Other Good Finny Sources
Among fish, lake trout comes in second in the omega-3 race, with 2,000 mg per 3.5-ounce serving; and herring lags at third with 1,700. As you can see, about two servings of any of these will be plenty to cover your weekly omega-3 needs.
Bluefin tuna (usually not the kind in the can) comes in next at 1,600 mg; salmon, canned sardines, Atlantic sturgeon, lake whitefish, and albacore tuna (usually the canned kind) all weigh in at 1,500 mg per serving, so they’re not bad either.
Then come anchovies at 1,400 mg, and bluefish, at 1,200 mg. Everything else falls below the 900 mg per serving level.
An Alternative
As you can see, the fish at the very tip-top of the list require only a couple of weekly servings to top you up with O-3, while those a bit farther down require three or so. Not bad if you like fish…but what if you don’t?
In that case, we recommend a dose of fish oil or fish oil supplement once or twice a day. That’ll deliver all the omega-3 you need, and more!