There are many types of fish that contain omega-3 fatty acids, but the levels vary between species due to their diet. For example, deep-water fish such as tuna tend to have higher levels of omega-3. In addition, many farmed fish also provide omega-3 fatty acids, however, this content depends on the food they are raised on. To understand which fish have the highest levels of omega-3 fatty acids to supplement, please refer to the article below.

Omega-3 is a group of essential fatty acids, bringing many health benefits, especially for the brain, cardiovascular system and immune system. Because the body cannot produce omega-3 on its own, it is very important to supplement from foods rich in this nutrient. Fatty fish is one of the rich sources of omega-3, not only containing essential fatty acids but also providing many beneficial vitamins and minerals. This article will introduce 8 types of fish with the highest omega-3 content to supplement, making it easy for you to add these important nutrients to your daily diet.

Herring

Herring is a medium-sized fish, often processed by cold smoking, pickling or cooking before being canned and has become a popular snack. In every 100g of herring, you will get almost the full amount of selenium needed for the day, along with 779% of the Daily Value (DV) for vitamin B12. In addition, herring also provides about 2,150 mg of omega-3, including EPA and DHA, in every 100g.

Herring is one of the fish rich in omega-3.

Salmon

Fatty fish, especially salmon, are an excellent source of protein and many important nutrients such as vitamin D, selenium, and B vitamins. Studies have shown that regular consumption of fatty fish can help reduce the risk of chronic diseases such as cardiovascular disease, dementia, and depression. Each 100g serving of salmon provides about 2,150 mg of omega-3s, including EPA and DHA.

Mackerel

Mackerel is a fatty fish that is delicious and rich in nutrients, especially omega-3 fatty acids. Each 100g serving of mackerel provides up to 500% of the daily value (DV) for vitamin B12 and 130% of the value for selenium. According to the USDA, each 100g serving of mackerel provides 0.77 grams of EPA (eicosapentaenoic acid) and 1.25 grams of DHA (docosahexaenoic acid). These are two essential fatty acids that the body must obtain primarily from food, as the body’s ability to synthesize them is very limited. Mackerel also provides a small amount of a less common omega-3 fatty acid, called DPA (docosapentaenoic acid), with about 0.18 grams per 100g serving. The amount of fat in mackerel can vary depending on where it is caught and the time of year.

Mackerel is a fatty fish that is delicious and rich in nutrients, especially omega-3 fatty acids.

Anchovies

Anchovies are small, oily fish that are often consumed dried or canned. They are a good source of niacin and selenium, while bony anchovies also provide a significant amount of calcium. In terms of omega-3 content, 5 anchovies (equivalent to 20g) contain 411 mg of EPA and DHA (combined), or 2,053 mg per 100g of anchovies.

White tuna

White tuna is a very nutritious food source, providing a large amount of omega-3 fatty acids, protein, magnesium, potassium, vitamin B12 and niacin, all of which are essential for the body. These nutrients not only help improve heart health, but also support brain function, strengthen bones and improve the immune system.

A 100g serving of white tuna canned in water provides 130 calories, with 28g of high-quality protein, which helps repair and develop muscles. In addition, tuna also provides 2 to 3 grams of healthy fats, especially omega-3 fatty acids, which are good for heart health, reduce the risk of heart disease and help regulate blood pressure.

White tuna is a very nutritious food source, providing large amounts of omega-3.

Flounder

Flounder is an ideal choice for those who do not like the fishy taste of oily sea fish. This is a white fish with a mild flavor but still contains a lot of omega-3 fatty acids. Flounder also provides protein, potassium and niacin for the body. In every 100g of Alaskan Flounder, there are only 90 calories and provides 19g of protein. In addition, halibut also contains a significant amount of potassium, up to 435 milligrams per serving.

Rainbow Trout

Rainbow trout is a great choice for those who do not like the fishy taste of salmon or tuna. This fish is not only one of the sources of omega-3 fatty acids but also rich in protein, calcium, magnesium and niacin. 100g of wild rainbow trout provides 119 calories, 20g of protein and several B vitamins.

Sardines

Sardines are small, oily fish that are often used as appetizers, snacks or in dishes. They are very nutritious, especially when eaten whole. Sardines provide many essential nutrients for the body. Each 100g of drained sardines provides more than 370% of the Daily Value (DV) for vitamin B12, 24% of the DV for vitamin D and 96% of the DV for selenium. The omega-3 content of sardines is 1,463 mg of EPA and DHA (combined) in each cup (149g) of canned Atlantic sardines.

Sardines are rich in nutrients.

In summary, with 8 types of fish with the highest omega-3 content, adding them to your diet will help improve heart and brain health and reduce the risk of disease. These are nutritional choices to enhance nutrients and protect long-term health.