Something’s fishy – Sources of Omega-3’s
The omega-3 fatty acids play an important role in keeping the heart, kidneys, and digestive system healthy. The body needs omega-3 fatty acids to make prostaglandins that regulate blood clotting, hormone production, and inflammation, pain, and swelling in the body. There is no Recommended Dietary Allowance (RDA) for omega-3 fatty acids, but you should try to get one gram a day.  Nutritionists generally recommend eating cold-water fish 2 to 3 times a week; the oilier the fish, the more omega-3 it has.
Â
Samples of fish with omega-3 fatty acids:
Salmon, Atlantic 3.1-3.7 grams per 6 oz cooked serving
Sardines, packed in oil 2.8 grams per 3 oz serving
Salmon, Coho 1.8-2.2 grams per 6 oz cooked serving
Herring, Kippered 1.8 grams per 3 oz serving
Trout, Rainbow 1.7-2 grams per 6 oz cooked serving
Swordfish 1.4 grams per 6 oz cooked serving
Oysters 1.1 grams per 3 oz steamed serving
Mackerel, canned 1 gram per 3 oz serving
Sole or Flounder 0.9 gram per 6 oz cooked serving
Striped Bass (Rockfish) 0.8 gram per 6 oz cooked serving
Tuna, White, Canned 0.7 gram per 3 oz serving
Tuna, Fresh 0.5 gram per 6 oz cooked serving
Warnings
The U.S. Environmental Protection Agency warns against excessive consumption of tuna, shark, swordfish, king mackerel and tilefish due to their high levels of mercury. Women who are pregnant or lactating and young children should avoid eating these fish altogether. The agency does note that eating two meals each week — about 12 ounces total — of seafood like salmon, catfish and shrimp is acceptable.
Leave a Reply