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How to Choose Fish with High Concentrations of Omega 3

Updated on October 7, 2012

Why Omega 3?

Omega-3 fatty acid is considered by many to be an essential and healthy fat that the human body needs, and choosing fish that is high in this omega-3 is one of the best natural ways to get enough in your diet without resorting to pills or other supplements.

Among claims by various studies are improvement in cardiovascular fitness, lower levels of inflammation, reduced likelihood of dementia, and even some level of protection against certain cancers. Other studies have shown little if any effect. Still, for those looking to add more omega-3 to their diet naturally, here are the fish that should be considered.

Best Fish Choices

Herring or sardines contain the highest level of omega-3 per ounce, and if you can stand to eat them, they are a solid choice. The main issue with sardines is finding ways to add them into your diet in a way that you are still happy with your diet, but if you are a sardine lover you are in luck.

Salmon is perhaps the most available type of fish with high concentrations of these essential oils. You can find salmon at any grocery store fresh or frozen, and preparation couldn't be easier. Some people just really don't care for the taste of salmon, but if you aren't sure, give salmon a try. It is a wonderful fish that makes a great meal.

Halibut is a great whitefish choice. This is the type of fish that you might have at a big fish fry, and it is agreeable to nearly everyone. Halibut contains less omega-3 content than salmon, but if you really need the mild taste to add fish to your diet, halibut is the way to go.

Tuna is similar to halibut, though on average has just slightly less omega-3s included. Still, tuna is the next best option and it is so versatile that tuna is easy to add to your diet. From tuna salad to tuna on a salad to tuna casserole, this fish is used in ways that other fish just don't work.

Any other fatty fish that is native to cold waters is likely a candidate for adding omega-3 to your diet, but all will tend to be less concentrated than sardines, salmon, halibut, and tuna. Because of this, you might as well start with one or more of these choices and get them worked into your weekly menu.

Non-Fish Sources

In addition to adding fish to your plate, there are some plants that may be considered. The best appears to be flaxseed, and the linseed oil that they create. Flax seed has been studied for many health benefits and is considered to be a healthy little seed, so adding whole or ground seeds to various creations in the kitchen is a fine idea.

Other forms that you might consider include walnuts, pecans, hazelnuts, or even something as delicious as kiwi fruit, the seeds of which hold the key ingredient. If you don't eat kiwi now, you really should try. They taste similar to a strawberry but are unique at the same time. Eat the flesh seeds and all for the oil content you are looking for.

Get Shopping

Now that you have some ideas, get out to the grocery store and add healthy fish to your diet today. Between sardines, salmon, halibut, and tuna, you have plenty of choices and a multitude of ways that you can prepare them to please everyone. Moving from red meat to fish will not only allow you to eat less calories, you will get the omega-3 boost at the same time. Just pick your favorite, or the one on sale, and get started.


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      6 years ago

      Very informative article on sources of omega 3s, landocheese. I sure do need to add more to my diet. Salmon is my favorite fish source. I don't think about the non-fish sources that often, but that's an additional place to look for them.

      Thanks for sharing, and hope all is well. Voted up and shared.


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