Cold Water Fish High in Omega 3: Learn About These Healthy Fish

Omega 3

Omega 3 is an essential polyunsaturated fat our bodies do not make. It promotes healthy cell membranes and plays a crucial role in growth and development as well as brain function. Including it in your diet is not only necessary, it offers many health benefits.

Omega 3 can help keep the heart healthy and help those with cardiovascular diseases. It decreases triglyceride levels, lowers blood pressure, slows the growth rate of atherosclerotic plaque and may lower bad cholesterol levels. It may also help those with rheumatoid arthritis, asthma, inflammatory bowel disease, diabetes, osteoporosis, skin disorders, macular degeneration, depression, ADHD and certain cancers including colon, breast and prostate. Eating two 3 ounce servings of cold water fish a week can help provide these benefits.

List of Cold Water Fish

Salmon

This cold water fish is at the top of the list. One-half fillet (chinook, raw, 198 grams) has 4,637 milligrams of omega 3. Although this serving has 99 milligrams of cholesterol (33 percent of the daily value - DV), numerous studies now suggest it is bad fats and not cholesterol that affects cholesterol levels the most. It does contain 6 grams of saturated fat (31 percent DV), a bad fat, but the benefits of salmon outweigh this concern - just be careful eating other foods, especially unhealthy foods, containing bad fats. This one serving of salmon is also an excellent source of protein (79 percent DV), niacin (83 percent DV), vitamin B12 (43 percent DV), vitamin B6 (40 percent DV), selenium (103 percent DV), phosphorus (57 percent DV) and magnesium (47 percent DV). This is a lot of nutrients for only 354 calories and 93 milligrams of sodium.

Herring

One fillet of herring (Pacific, raw, 184 grams) has 3,473 milligrams of omega 3. It contains the same amount of saturated fat as salmon but is higher in cholesterol (142 milligrams - 47 percent DV). It has less protein (60 percent DV) but has significantly more vitamin B12 (307 percent DV). Herring is also an excellent source of vitamin B6 (41 percent DV), selenium (96 percent DV) and phosphorus (42 percent DV). One fillet has about the same calories (359) and a bit more sodium (136 milligrams) as half of a fillet of salmon.

Mackerel

One fillet of mackerel (Atlantic, raw, 112 grams) has 2,991 milligrams of omega 3. This serving, that weighs less than salmon and herring, has 230 calories, 42 percent of the daily value of protein, 78 milligrams of cholesterol (26 percent DV), 4 grams of saturated fat (18 percent DV), 101 milligrams of sodium and is an excellent source of vitamin B12 (163 percent DV), vitamin D (101 percent DV), niacin (51 percent DV) and selenium (71 percent DV).

Sardines

A one cup serving of sardines (Atlantic, canned in oil with bone, 149 grams) has 2,205 milligrams of omega 3 and 2 grams of saturated fat (11 percent DV). This serving of fish has the most cholesterol (71 percent DV) and sodium (752 milligrams). It has 310 calories, 37 grams of protein (73 percent DV) and is an excellent source of vitamin B12 (222 percent DV), vitamin D (101 percent DV), selenium (112 percent DV), phosphorus (73 percent DV) and calcium (57 percent DV).

Tuna

Tuna is another cold water fish high in omega 3. One can (canned in water, 172 grams) has 1,636 milligrams of omega 3.

To get the most health benefits from your fish, bake or broil it. Do not fry it.

References

University of Maryland Medical Center: Omega-3 fatty acids - https://www.umm.edu/altmed/articles/omega-3-000316.htm

Self Nutrition Data - https://nutritiondata.self.com/

Photo by Pokkie: https://commons.wikimedia.org/wiki/File:Salmon.JPG