Nothing fishy about it—we all know omega-3s are good for us. But how can we get more into our diets? Here are the best fish sources of omega-3 fatty acids.
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Omega-3 fatty acids are an important part of a healthy diet because they lower your risk of heart disease, mainly by lowering triglycerides and countering inflammation.
You can find these fats in a variety of non-fish sources, including spinach, mustard greens, wheat germ, walnuts, flaxseed (and flaxseed oil), soybean and canola oil, and even pumpkin seeds. But the very best source is fish.
Not all fish are created equal, however. This handy food chart will help you choose fish with the highest omega-3 content.
Type of fish Total omega-3 content per 3.5 ounces (grams) Mackerel 2.6 Trout, lake 2.0 Herring 1.7 Tuna, bluefin 1.6 Salmon 1.5 Sardines, canned 1.5 Sturgeon, Atlantic 1.5 Tuna, albacore 1.5 Whitefish, lake 1.5 Anchovies 1.4 Bluefish 1.2 Bass, striped 0.8 Trout, brook 0.6 Trout, rainbow 0.6 Halibut, Pacific 0.5 Pollock 0.5 Shark 0.5 Sturgeon 0.4 Bass, fresh water 0.3 Catfish 0.3 Ocean perch 0.3 Flounder 0.2 Haddock 0.2 Snapper, red 0.2 Swordfish 0.2 Sole 0.1These tasty recipes combine your favourite seafood with nature’s best brain-boosting ingredients.
Originally Published: August 09, 2017