What are the 7 fish richest in Omega-3?

Interested in incorporating Omega-3 rich fish into your diet? Don't worry, you've come to the right place! In this article, we'll explore in detail 7 varieties of fish that stand out for their high Omega-3 content, and discuss the numerous benefits these essential fatty acids can bring to your health. From improved brain function to heart protection, discover how they can enrich your diet in a delicious and healthy way.

7 fish richest in Omega-3

1. Mackerel

Noted for its great taste and tender flesh, mackerel is an abundant source of Omega-3. It is a fatty fish that not only enriches our palate, but is also an excellent resource for minimising inflammation and promoting heart health.

In terms of omega-3 content, it provides around 2.5 grams of omega-3 per 100 gram serving of fish.

2. Salmon

Salmon is one of the fish most renowned for its high Omega-3 content. In fact, this represents approximately 2.2% of its composition. In addition, it is a rich source of protein, providing 21%, which makes it a very satiating food. It is also a great source of vitamin D, potassium and calcium, essential for our body.

In terms of cooking techniques, salmon can be baked or grilled with leeks. Another recommendation is to make a salad with pieces of salmon, combined with potatoes, avocado, prawns and/or spinach. You can even create skewers, a perfect alternative for the hottest days.

3. Herring

Herring, one of the fish with the lowest level of mercury, is a valuable source of protein, selenium, iodine, phosphorus, omega-3, vitamin D and B12. It is considered that with only 100 grams of herring, it is possible to cover more than 50% of the recommended daily dose of selenium for men and two thirds of that recommended for women.

In terms of Omega-3 content, we can obtain around 1.7 grams of these fatty acids for every 100 grams of the food.

4. Sardines

Tiny but full of benefits, sardines are an economical alternative and loaded with Omega-3. They provide around 1.5 grams per 100 grams of food.

On the other hand, they offer us a significant level of protein. In this way, they stimulate the development and strengthening of our organism. At the same time, they reduce cholesterol, which helps to prevent cardiovascular diseases such as heart attacks and thrombosis. As if this were not enough, they play a crucial role in the prevention of anaemia. This is possible thanks to their low calorie content and their richness in vitamins A, B and D, as well as minerals such as calcium, phosphorus, potassium, zinc, iodine, iron and magnesium.

It is also worth mentioning that its vitamin B12 content helps to combat gastric problems. Its vitamin B6 content may even reduce the incidence of depression and asthma.

5. Tuna

In Spain, tuna is one of the most popular blue fish, and provides between 1.3-1.4 grams of omega-3 per 100 grams.

Whether you get it fresh or frozen, it is an excellent choice for maintaining the health and well-being of your heart.

Another important aspect of tuna is its high concentration of vitamins and minerals. A clear example is vitamin D, which is crucial for bone health and the immune system. In addition, its selenium content helps protect cells from damage caused by free radicals.

6. Anchovy

Boquerones, also known as anchovies in some regions of Spain, are famous for their fresh taste and tender texture. They are a key ingredient in emblematic dishes of Spanish gastronomy, such as boquerones en vinagre salad, fried or pickled anchovies, and salted anchovy tapas.

On the other hand, they provide 1.2 grams of omega 3 per 100 grams of fish.

7. Mediterranean tuna

This fish is very versatile in the kitchen and is used in a wide variety of dishes. Apart from its protein profile, bonito is another fish rich in omega-3 fatty acids. This means that eating it regularly can help reduce the risk of heart disease and improve cognitive function. It contains about 1 gram of omega-3 per 100 grams of fish.

Why is it so important to consume omega-3?

Our body is not capable of producing omega-3 fatty acids on its own. Therefore, it is crucial to obtain these essential nutrients from external sources to meet our needs.

They are extremely valuable for their ability to lower triglycerides, normalise blood pressure and prevent blood clotting. In this way they help prevent irregular heartbeats, strokes and heart failure problems.

For all these reasons, it is advisable to eat at least 2 servings of omega-3 rich fish each week. We invite you to visit our online fishmonger Enjoy the many health benefits of our fish and seafood products!

Picture of Pescados y Congelados Guerrero
Pescados y Congelados Guerrero

A Malaga-based fresh and frozen food distribution and production group with more than 50 years in the sector.

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