Omega-3 fatty acids are essential nutrients with significant benefits for overall health, particularly for the heart, brain, and immune system. One of the best natural sources of omega 3 is fish, known for its ability to boost physical and cognitive health.
Let’s explore 12 types of fish that are rich in omega 3 and excellent for your health. By incorporating these into your diet, you can enjoy natural, nutrient-packed meals that support wellbeing.
Contents
12 Fish Rich in Omega 3
1. Salmon
A renowned source of omega 3, salmon is also packed with high-quality protein, vitamin D, and selenium. Regular consumption supports heart health and enhances brain function.
2. Mackerel
This oily fish is rich in omega 3, vitamin B12, and selenium. Mackerel is delicious and versatile, making it easy to include in various healthy recipes.
3. Cod
Cod offers a good dose of omega 3, vitamin B12, and protein. It’s a low-fat option that helps maintain heart health and boosts omega 3 levels without excess calories.
4. Spanish Mackerel (Tenggiri)
Popular in Southeast Asia, Spanish Mackerel is rich in omega 3 and protein while being low in calories — perfect for those watching their weight.
5. Herring
A small fish but loaded with omega 3, calcium, magnesium, and vitamin B12. Herring helps support bone health and omega 3 intake.
6. Sardines
Sardines are packed with omega 3, vitamin D, and selenium. They’re a heart-healthy choice that also boosts brain health and provides high-quality protein.
Read More : 12 Benefits of Omega-3 for Children and the Best Food Sources
7. Indian Mackerel (Kembung)
Common in Singaporean and regional cuisine, Indian Mackerel offers ample omega 3 and healthy unsaturated fats that reduce heart disease risks.
8. Anchovies
Despite their size, anchovies provide a significant amount of omega 3, calcium, phosphorus, and iron. They’re great as snacks or meal toppings.
9. Tuna
Fatty tuna species like yellowfin and bluefin are rich in omega 3 and protein, aiding in brain health and cardiovascular wellness while remaining low in calories.
10. Pangasius Catfish
A freshwater option that’s low in mercury yet provides sufficient omega 3 for heart and brain support, along with essential protein.
11. Red Snapper
This lean fish is rich in omega 3 and vitamin A, supporting eye health and immunity. Its low fat content makes it ideal for a balanced diet.
12. White Snapper
Like its red counterpart, white snapper is omega 3-rich and heart-friendly, suitable for maintaining a healthy weight and overall wellness.
Health Benefits of Eating Omega 3-Rich Fish
- Heart Health: Omega 3 reduces triglycerides, improves blood pressure, and prevents blood clots, lowering heart disease risks.
- Brain Function: DHA supports brain structure, improving memory, focus, and learning abilities.
- Eye Health: DHA is crucial for retina health, protecting against age-related vision issues.
- Reduces Inflammation: Omega 3 helps manage chronic inflammatory conditions like arthritis.
- Skin Health: It keeps skin moisturised and reduces inflammation-related skin conditions like acne and dermatitis.
- Mental Wellbeing: Omega 3 may alleviate symptoms of depression and anxiety by regulating neurotransmitters like serotonin.
- Chronic Disease Prevention: Regular intake may reduce risks of type 2 diabetes, osteoporosis, and certain cancers.
- Child Development: Omega 3 is essential for healthy brain and eye development in children and infants.
To conveniently add omega 3 to your daily meals, try Crystal of the Sea’s Dried Anchovies — a premium source of omega 3, protein, calcium, and vitamins. Their anchovies are low in saturated fat and cholesterol, perfect for heart health and muscle maintenance.
Easy to store and simple to prepare, this product is not only nutritious but also flavourful. Explore the Crystal of the Sea range today for healthier meal options!
Click here to explore Crystal of the Sea’s products.
References:
- https://hellosehat.com/gizi/fakta-gizi/makanan-yang-mengandung-omega 3/
- https://www.halodoc.com/artikel/ini-6-jenis-ikan-dengan-kandungan-omega 3-tinggi
- https://www.alodokter.com/10-makanan-yang-mengandung-omega 3
