What are Omega-3s?
Eating some types of fish, algae, seeds, and nuts can boost the amount of omega-3s in your diet. Omega-3 fatty acids have several advantages for body and brain health.
Omega-3 fatty acids are one type of unsaturated fatty acid.
Omega-3 fatty acids may:
- They can minimize inflammation in the body. The body's inflammation may harm blood vessels. The injury of the blood vessels can activate heart disease and stroke.
- Lower levels of fats, known as triglycerides, in the blood.
- Help keep the heart healthy by minimally lowering blood pressure.
- Lower the risk of irregular heartbeats.
Aim to eat at least two portions a week of fish, particularly oily fish that's high in omega-3 fatty acids. Evidence shows that eating this amount seems to reduce the risk of heart disease, specifically sudden cardiac death.
How much fish is too much fish?
Few people with allergies should limit how much fish they eat. Most adults should have two servings of omega-3-rich fish a week.
Avoid Shark, Swordfish, King Mackerel, and Tilefish. If an individual is pregnant, planning to get pregnant or is breastfeeding, do not eat predatory fish that are high in mercury. This includes shark, swordfish, king mackerel and tilefish. Limit how much of the other fish you eat to:
- No more than 12 ounces, or two average meals, of fish and seafood in total a week.
- No more than 4 ounces or one small can drain the liquid, a week of albacore tuna.
Young children also should not consume fish that contain potentially high levels of mercury. Kids must have fish that contain low mercury once or twice a week. The amount of fish that kids younger than age two can eat is 1 ounce and increases with age.
Best Fatty Fish for Omega-3s
Sardines
Sardines belong to the group of oily small fish. You usually get them in cans, accompanied by crackers as an appetizer. Fresh sardines will most likely be available at a fish market. Some ways of preparing and cooking include grilling, frying, baking, and smoking. Sardines actually contain a good amount of protein and healthy fats, doing an exceptionally good job of satisfying an individual's needs for vitamin D, niacin, and calcium. A 100-gram can of sardines is only 208 calories and packs a whopping 25 grams of protein and 353 milligrams of calcium.
Rainbelt
Rainbelt trout is another mild, white fish, so it's perfect for those who despise the fishy taste of salmon or tuna. In addition to being a very good source of omega-3 fatty acids, rainbow trout is also an excellent source of protein, magnesium, calcium, and niacin. A 100g serving of wild rainbow trout is 119 calories, 20 grams of protein, and contains various B vitamins.
Halibut
Halibut is perfect for those who do not like the strong taste of the majority of oily seafood. It is a mild white fish but still high in omega-3 fatty acids. Halibut is also an excellent source of niacin, potassium and protein. A serving size of Alaskan halibut is 100 grams with a mere 90 calories and packs 19 grams of protein. Halibut also provides a significant amount of the important mineral potassium, with 435 milligrams per serving.
Herring
Herring are most often pickled and eaten before meals as an appetizer, but the small fish also can be grilled, baked, or pan-fried. Indeed, herring is a good source of protein, calcium, magnesium, potassium, niacin, vitamin B12, and selenium. A 100-gram serving of Atlantic herring (unpickled) has only 158 calories yet provides 18 grams of protein (approximately 36 per cent of the recommended daily value).
Salmon
Salmon steaks and fillets can be grilled, sauteed, baked or poached. If you have a can of salmon in your pantry, you can make salmon salads or sandwiches anytime you need to prepare a healthy meal. Besides omega 3s, salmon is an excellent source of protein, magnesium, potassium, niacin, Vitamin B-12, and Vitamin A. A 100-gram serving of wild salmon is 142 calories and provides 20 grams of protein.
Anchovies
Anchovies are often used as a pizza topping or as part of a Caesar salad. The next time you walk into the grocery store, look out for the canned salted fillets in the canned food section of most supermarkets. You can grill fresh anchovies or substitute anchovies in sardine recipes. Alternatively, purchase anchovy paste that will help you to add flavour and nutrition to your sauces. Anchovies are rich in protein, calcium, potassium, selenium, B-12, and niacin. Although you are unlikely to consume 100g of anchovies in one sitting, it provides about 29 grams of protein, 10 grams of unsaturated fat and 210 calories.
Tuna
Tuna usually comes in fillets or steaks. It can be grilled, baked or broiled. You will also see canned tuna in the grocery store. Sushi places get a high-grade tuna called ahi tuna. Pregnant women and anyone with a weakened immune system should not eat raw tuna. Tuna is one of the best sources of protein, potassium, vitamin B12, niacin and omega-3 fatty acids. A 100-gram serving size of chunk white albacore tuna, canned in water, provides 130 calories with 28 grams of protein and 2 to 3 grams of heart-healthy fats.
Conclusion
Omega-3s are structural elements of the brain and nervous system; besides, they benefit the heart by reducing the possibility of arrhythmias, triglyceride levels, and high blood pressure. Moreover, they have the ability to keep plaque from clogging your arteries. Fish is considered one of the richest sources of two major forms of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
