One of the best sources of omega-3 fatty acids is fish. Omega-3 fatty acids are unsaturated fats that reduce cholesterol, which in turn minimizes the risk of heart diseases.
The benefits of omega-3 fatty acids
The unsaturated fatty acids especially omega-3 fatty acids are a healthier option than the saturated fatty acids contained in meats. Along with reducing the risk of heart ailments, the omega-3 fatty acids are known to reduce inflammation in the body. Heart attacks are also caused by inflammation in the body, the blood vessels are damaged and the heart gets in trouble.
In children, the omega-3 fatty acids aids in the enhancement of learning abilities. They have a profound effect on irregular heartbeats and reduce the risk of heart strokes. Omega-3 fatty acids reduce the blood pressure and triglycerides as well.
Do all fish have similar amounts of omega-3 fatty acids?
Fish are rich in two types of omega-3 fatty acids, DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). These polyunsaturated fatty acids (PUFA) are essential for our body and are provided by food; our body cannot manufacture them. Some fish have more amounts of omega-3 fatty acids than others do.
Some fish that contain high amounts of omega-3 fatty acids
- Mackerel
This one is rich in iron, potassium, niacin, vitamin B-12, magnesium, selenium and decent amounts of protein.
- Herring
Along with being rich in omega-3 fatty acids, herring is a good source of various nutrients, viz. vitamin B-12, magnesium, potassium, protein, calcium, niacin and selenium.
- Rainbow Trout
This mild white fish is rich in niacin, calcium, magnesium and protein.
- Salmon
Salmon is known for high levels of vitamin A, niacin, potassium, magnesium, vitamin B-12, and protein.
- Sardines
Roasted grill salmon steak with rice on white plate. Restaurant fish menu background
There are only a very few foods that are rich in vitamin D, Sardines are amongst them. Also the fish has good amounts of calcium and niacin.
How much fish one should consume?
The American Heart Association suggests eating a minimum of two servings of fish in a week. The recommended size of the serving is 3.5 ounces.
However, pregnant women, children, breastfeeding mothers are suggested to minimize the consumption of fish. It is because of the presence of toxins, which have shown to harm the brain development in children.
Polychlorinated biphenyls, mercury and dioxins are the most prominent contaminants in fish. The benefits of omega-3 fatty acids outnumber the harm caused by these substances.
Relish a minimum of two servings of fish with high levels omega-3 fatty acids and protect your health for the potential treat of heart ailments.