Omega 3 Fishes You Should Add To Your Diet

If finding the perfect source of dietary omega 3 is your concern, then you simply cannot overlook seafood. Let us understand what makes omega 3 so important and which Omega 3 fishes you can incorporate into your diet chart to gain maximum health benefits.

One can opt for Omega supplements to maintain the required levels of intake of these unsaturated fats. But we can’t ignore that we can get a significant amount of nutrition from natural dietary sources. This is where omega 3 seafood comes into the picture. Seafood is one of the richest sources of Omega 3 fatty acids.

Why Choose Omega 3 Fishes and Seafood?

With heart ailments becoming more common the demand for high-quality omega 3 sources has increased the world over. Omega 3 benefits are also the reason why the global demand for seafood has more than doubled in the last fifty years.

The simple reason seafood is the most preferred source of omega 3 fatty acids is because it is a low fat, high-quality protein diet. It is rich in omega-3 fatty acids and contains vitamins D and B2. Seafood is also a strong source of various minerals like zinc, iron, magnesium, potassium, and iodine.

The best fish for omega 3 include:

1. White fish are found in tropical & subtropical environments. These omega 3 fishes have a fat content of less than 5%. Examples – Haddock, Whiting & Cod.

2. Oily fish are rich in polyunsaturated acids and have dark flesh which has high nutritional value. The fat content in oily fish is 10 to 25%. Examples of these fishes rich in omega 3 fatty acids include Herring, Sardines and Salmon.

3. Shellfish have a shell and indigestible skin. They require much effort to cook, except oysters & scallops which need less effort to cook. There are two types of these omega 3 fishes – crustaceans and molluscs. Lobsters, prawns, and crabs are crustaceans, whereas oysters, scallops, and muscles are molluscs.

Benefits of Omega 3 Seafood

Omega 3 fatty acids are basically unsaturated fatty acids that contribute to the good fat in our body. Coupled with other nutrients, Omega 3 fatty acids offer several benefits.

Here are some of the primary health benefits of unsaturated fatty acids in Omega 3 seafood:

1. Reduced risks of blood clots formation
2. Blood pressure management
3. Decreased triglycerides
4. Decreased risk of strokes
5. Regulated heartbeats
6. Prevention of sudden cardiac arrest

Apart from supporting heart health, omega 3 also aids in healthy brain function and the development of vision and the nervous system in infants during pregnancy. The presence of omega 3 fatty acids also helps prevent inflammation thus reducing the risk of arthritis.

Most dieticians recommend eating the best fish for Omega 3 at least two times a week as part of a healthy diet.

List of Omega 3 Fishes

Having discussed the benefits of omega 3 seafood here is a list of some of the best fish for Omega 3 which we must include in our diet for a regular dose of unsaturated fatty acids:

1. Atlantic mackerel
2. Cod
3. Herring
4. Salmon
5. Sardine
6. Canned, light tuna
7. Lake trouts
8. Oysters
9. Anchovies
10. Caviar

Omega 3 in Prawns

Apart from the Omega 3 fishes mentioned above, prawns and shrimps also provide a good amount of omega 3 fatty acids. Just three ounces of prawns or shrimps provide about 295 mg of omega 3 fatty acids.

Eating prawns omega 3 helps protect the heart from heart disease and reduces the risks of developing a few forms of cancer as well. Though prawns are rich in protein & vitamins, they are also rich in cholesterol and are acidic. Therefore, it is suggested not to eat prawns every day. One can take one or two prawns a day but not more. Prawns are a rich source of selenium and zinc as well, which are vital for maintaining healthy cells and keeping the immune system healthy.

Beware of Mercury

It’s a fact that fish gives a very good amount of omega 3 fatty acids useful to the body. The US FDA also recommends omega 3 fishes as part of a healthy diet for most people. However, if you are pregnant, lactating, or trying to conceive, it is best to eat your seafood with caution. Unless your seafood is sourced responsibly, it could have high levels of mercury contamination.

Fish is often known to be a reason behind mercury poisoning in adults. This, of course, outweighs the benefits of any omega 3 seafood. Mercury and other contaminants occur naturally in small amounts in the environment. These come to lakes, ponds, rivers, and oceans through industrial pollution. The fish we eat get the mercury from these polluted waters. Too much mercury can be harmful to anyone so it is advisable to limit consumption of fish when the source is doubtful. Moreover, it should be avoided by pregnant/nursing mothers and young children as it is harmful to the development of the foetal or infant’s brain. Therefore, always ensure that your omega 3 foods or seafood in general are responsibly sourced and consumed in moderation.

Conclusion

Omega 3 fishes are rich in proteins, vitamins, and minerals. The omega 3 fatty acids found in seafood is helpful in protecting our bodies against high blood pressure, heart diseases, and strokes. So, go ahead and incorporate any seafood or best fish for omega 3 into your diet chart for a healthy intake of nutrients, and gain from the various health benefits.