What is the best type of fish to eat for omega 3?
Sources:
The best types of fish to consume for obtaining omega-3 fatty acids include fatty fish like salmon, sardines, mackerel, and herring. These oily fish are rich in EPA and DHA, the beneficial types of omega-3 fatty acids 1.
Other options mentioned by experts include:
- Cod, which is less oily but still contains enough omega-3 fatty acids 2.
- Tuna, particularly albacore tuna, offers a significant amount of EPA and DHA, though it should be balanced with mercury considerations 1.
- Non-fish sources like egg yolks, grass-fed beef, and certain plant sources, though plant sources are less efficient due to conversion rates 3.
It's important to choose wild varieties over farm-raised when possible to avoid potential contaminants like mercury and to benefit from higher nutrient levels 4. Experts also recommend diversifying seafood intake to enjoy the nutritional benefits and to address the concern of mercury in seafood 5.
For those who cannot consume fish, plant-based sources of omega-3 like hemp seeds, flax seeds, walnuts, and chia seeds can be included in the diet, although, the conversion of ALA (the plant-based form) to EPA and DHA may not be as efficient 3.
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