Best Fatty Fish With Omega-3s That You Need to Know

• Written by Jyotsana Shekhawat

  Reviewed by Akhil Pillai

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Biting into tender salmon, tuna, and other fatty fish delights can feel divine. However,there’s more to these seafood staples than just their taste. These taste-bud favourites are also packed with Omega 3 benefits, protein, vitamins, and other nutritional richness that is too good to miss. Whether you are new to this side of gastronomy or are curious about the best fatty fish with Omega 3s, let’s uncover the answer below.

What is Fatty Fish?

Fatty or oily fish are rich in healthy fats, particularly Omega-3s. These fish have oils spread throughout the body, unlike lean fish with fat concentrated in the liver, making a nutrient-rich addition to your diet. There are more fatty fish, also known for their content, like protein and antioxidants. This robust nutritional profile of the best fatty fish makes them a must-have staple for heart, brain, and overall health.

Best Fishes with Fatty Acids

Let’s go through the breakdown of the best fatty fish below and check each other's unique benefits.

Salmon

Salmon is often seen as the leader in the fatty fish category. It is renowned for its high omega-3 content and versatility in cooking. A 100-gram serving of wild salmon provides about 2.3 grams of omega-3s and is a fantastic source of Vitamin D, selenium, and high-quality protein.

Reasons to consume salmon:

• Boosts heart health by lowering the risk of inflammation and reducing triglycerides.
• It supports brain health, supporting memory, and cognition.
• It contains astaxanthin, a robust antioxidant that improves skin elasticity and slows ageing.

How to enjoy Salmon?

Salmon can be grilled with a lemon, garlic, and dill marinade. Alternatively, it can be enjoyed raw as sashimi or baked.

Mackerel

It’s small and underrated, but also one of the mightiest options on the fatty fish list! Mackerel is a nutrient powerhouse. A 100-gram serving of mackerel contains over 4 grams of omega-3s, making it a rich source of healthy fats. Not to mention, this one is also packed with Vitamin B12 and iron.

Reasons to consume mackerel:

• It supports your heart health by boosting cholesterol.
• Promotes energy production with its high Vitamin B12 content.
• Aids in reducing inflammation, benefiting joint health.

How to enjoy mackerel?

Pan-sear this fatty fish with curry leaves for South Indian flavours! Or, enjoy smoked mackerel as a delicious addition to your salads or sandwiches.

Sardines

Sardines are, again, small but extremely powerful in terms of fatty fish nutrition. Take note: they are one of the few natural gateways to Vitamin D and calcium, and are perfect for bone health. A single serving of Sardines can unlock up to 1.5 grams of omega-3s.

Reasons to consume sardines:

• Improves bone health with a pack of calcium, Vitamin D, and phosphorus.
• It supports the immune system and mitigates oxidative stress with omega-3s and selenium.
• It is low in mercury, making it a safer option.

How to enjoy sardines?

Simply grill sardines, fatty fish wholly with a dash of olive oil and nuance of herbs. You can also mash canned sardines into a spread with spices and lemon juice for a scrumptious snack.

Tuna

Well, here comes Tuna, one of the most popular names on the fatty fish list. Tuna, especially the bluefin and albacore varieties, is a fantastic source of omega-3s, loved by many. A 100-gram serving of fresh tuna fatty fish has about 1.2 grams of omega-3s, with a pretty good dose of protein.

Reasons to consume tuna:

• It helps with muscle recovery and growth, all thanks to its protein content.
• Backs heart and brain health with omega-3.
• Improves red blood cell production with its rich Vitamin B6 content.

How to enjoy tuna?

Enjoy grilled tuna steaks with a pepper crust. Alternatively, grab canned tuna for a quick yet healthy sandwich or salad.

Herring

Herring is another fatty fish with a nutritional punch. A 100-gram serving offers about 2.3 grams of omega-3s. It is also known for providing a significant dose of Vitamin D and selenium.

Reasons to consume herring:

• Boosts bone health and teeth with its Vitamin D content.
• Combats inflammation.
• Aids in cardiovascular health by lowering harmful cholesterol levels.

How do you enjoy herring?

Smoked herring is a delicious addition to platters and salads. Pickled herring is also a good option for tasting something tangy.

Watch the Dose: Things to Keep in Mind When Eating Fatty Fish

While fatty fish are enjoyed for taste, Omega-3 benefits, and a lot of nutritional doses, you have to mind the limit when it comes to consumption. All the rejoicing aside, let’s quickly understand the precautions to keep in mind when consuming fatty fish:

Mercury Levels

Some fatty fish—particularly the large ones, such as tuna and king mackerel–are dense with high levels of mercury. This heavy metal becomes toxic when consumed in excess. It is advisable, especially for young children, pregnant women, and nursing mothers, to limit the intake of such fatty fish.

Risk of Contamination

Fatty fish, especially those caught in polluted waters, often contain harmful substances like polychlorinated biphenyls and dioxins. This hints at the need to be careful where the fish comes from. Choose to source your fish from a trusted supplier.

Overconsumption of Omega-3s

While omega-3 benefits are irreplaceable, excessive intake is still not recommended. Overconsumption of omega-3 can thin your blood, increasing the risk of bleeding. It is advisable to consult your healthcare provider before consuming fatty fish, especially if you are on medication.

Allergies

Eating fatty fish can also lead to allergic reactions. These reactions may pose symptoms such as mild rashes and even difficulty breathing. If indulging in a fatty fish recipe for the first time, try it out in a small portion to assess your body’s response.

Cooking Methods

Yes, you read that right. While fatty fish are the best source of Omega-3s, you should watch how you cook them. Deep-frying fish can lead to unhealthy trans fats, which negate Omega-3 benefits. The best way to go about it is with cooking methods like grilling, baking, or steaming, as these will retain nutritional value.

Final Word

Adding fatty fish to your diet can do magic for your health, unlocking various benefits of Omega-3s. However, not minding the limit can lead to unforeseen risks like mercury poisoning and allergic outcomes.

That’s where the benefits of a health insurance plan come into play. A robust, comprehensive plan from Care Health Insurance can help you navigate unexpected medical issues with financial ease. A well-tailored plan provides access to top hospitals, round-the-clock support, and more benefits, keeping you financially protected (just like how fatty fish keeps your stomach and taste buds happy).

Disclaimer: The above information is for reference purposes only. Verifying the policy details and coverage with the official policy documents is essential when purchasing health insurance. Also, kindly consult a professional medical expert to confirm the details of your health concerns.