List of oily fish
The oily fish, especially those found in deep and cold waters have a high percentage of omega 3, fundamental for good cardiac function and many other benefits. The truth is that not everyone knows which fish are this kind.
Oily fish has become very important in the diet of people due to its high content of omega 3. These fish that are of deep, cold waters contain a high percentage of these acids.
But, surely, you wonder what benefits the omega-3 fatty acids bring. They are excellent against cholesterol and many diseases related to the circulatory system, they are good for mood and mental concentration, and they also help the immune system.
Such is the case that omega 3 supplements in capsules or beadseven exist, to supplement the daily intake of this important nutritional component.
The question for most is usually the following: Which are the oily fish rich in omega-3? Neither more nor less than the following:
|List of blue fish rich in omega 3|
Cod liver, whose oil you can even getin capsules
Now that you know which oily fish most rich Omega 3 are, consider the following suggestions to include in your diet:
- Purchase fresh fish and consume it in the day so it does not spoil.
- Some oily fish such as salmon and herring, have up to 2 grams of Omega 3 for every 100 grams of fish.
- Oily fish have a much stronger flavor. Keep in mind that to prepare them roasted its flavor is further concentrated.
- In addition, oily fish may contain high percentages of mercury dangerous to your health. For this reason, avoid eating more than one portion of oily fish a week, if you ignore its percentage of mercury.
What is the recommended dose of oily fish with Omega 3?
While health agencies recommend consuming two servings of oily fish rich in Omega 3 per week. Given the high percentage of mercury from this type of fresh fish, you can replace a portion of it with canned oily fish. A good option includes sardines, which on the other hand are one of the blue fish with lower percentage of mercury.
If you are pregnant, consult your doctor on the appropriateness or risks of consuming oily fish high in mercury. Similarly, young children can be more easily poisoned with this metal, so it is preferable to obtain the Omega 3 from other foods such as walnuts or flax seeds.
If you want to learn more about this, you can check out our article dedicated to the benefits of oily fish and also this other one that talks about the properties of oily fish to fight cholesterol.