Fatty fish are going to have the highest levels of Omega-3 also called “fatty acids”. Salt water fish also tend to have higher Omega-3 levels. Fresh Tuna has the highest levels of these healthy fatty acids as well as Atlantic Salmon and Mackerel having similarly high levels. Be sure you are checking out the Seafood Watch before buying these fish though. Tuna and Salmon have huge problems with over-fishing, so be sure you are buying a fish that is not only healthy but sustainable. The Monterey Bay Aquarium has a great site for this and even an app for your phone so you know what fish to buy! http://www.montereybayaquarium.org/cr/cr_seafoodwatch/sfw_recommendations.aspx?c=ln
I have heard many times that salmon tops the list. Herring and tuna also contain high amounts of omega-3 fatty acids. Some types of trout are also very high in omega-3. However, tilapia and catfish have very low amounts of omega-3 fatty acids. What’s more, catfish are loaded with toxins, since these fish subsist on waste. It is probably eastiest to support a constant intake of fish oil by simply supplementing it into your diet with fish oil pills. (you can actually get perscription strength but I recommend against it) There is absolutely nothing wrong by incorporating it into your diet by this method.
something else to know about omega 3 fats is that they are very anti-inflamitory to your intestines (are used to treat things like chrones diesease) and are antioxidants as well. By eatting fish oils, you will have a physiological response in your body.
Farm raised fish will never have as much nutrients as wild caught fish. a farm raised diet is not as diverse or rich as a natural diet. I have also heard freezing your fish can negatively impact nutrient content.
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