Numerous health benefits have been attributed to omega 3. Several studies indicate it can help boost heart, brain, eye and joint health as well as preventing certain cancers. And more recently it has been suggested it could protect the body against premature aging.

If you’re trying to include more omega 3 in your diet, eating fish is a great place to start. Apart from the benefits of omega 3, fish is an excellent source of protein and it contains essential vitamins and minerals.

However, not all fish contains high levels of omega 3 and if you’re looking towards fish as your main source of omega 3 fatty acids, it’s important you choose the right type of fish.


Step 1: 
Choosing the right fish. 
While white fish does contain small amounts of omega 3 fatty acids, the fish with the highest levels of omega 3 is oily fish. So your first step towards choosing fish high in omega 3 is learning to differentiate between oily and non-oily fish.

Step 2:
Which fish is which? 

Best oily fish: Anchovies, Carp, eel, herring, kipper (herring), mackerel, orange roughly, pilchards, salmon, sardines, sprats, swordfish, trout, tuna (fresh) and whitebait. Best shellfish for omega 3: mussels, oysters, squid and crab.

Step 3: 
Choosing fish with the highest levels of omega 3.

Out of all types of oily fish, those with the richest sources of omega 3 are mackerel, sardines, trout, herring and salmon. Although these fish contain the highest levels of omega 3, certain factors such as where it was caught, whether it is breeding, and the length of time from being caught to its destination can all have an effect on its levels of omega 3. For instance, farmed salmon tends to be fattier than wild salmon, therefore, farmed salmon contains more omega 3 than wild.

Step 4: 
Does canned fish count?

Not all fish count as oily fish when they’re canned. For instance, fresh tuna has its fat content significantly reduced during the canning process, reducing its omega 3 to levels similar to white fish. However, tinned salmon, mackerel, sardines, pilchards and trout are all counted as oily fish with good levels of omega 3 fatty acids.

Step 5:
How much omega 3? 

Although the Food Standards Agency says there is no recommended guideline as to how much omega 3 we should be eating, the American Heart Foundation advises consuming at least two portions of oily fish a week with a portion equating to around 140g or about 5 oz for maximum health benefits.

• Those on blood thinning medication speak to GP before eating lots of omega 3 as it can reduce blood clotting 
• Fish oils are a type of polyunsaturated fat - a 'healthy' fat. Omega 3 is an essential fatty acid. Unlike saturated animal fats, they don't raise your cholesterol levels, but are known to have a positive effect on health. If you’re purchasing fish fresh from a fishmonger, there won’t be any label with nutritional information. Even pre-packaged fish bought in a supermarket doesn’t always include the levels of omega 3 it contains. 

What You Will Need

• A good, local fishmonger 
• A supermarket with a fresh fish delicatessen 
• Tinned fish 
• Tips and Warnings 
• Women who aren't going to have children can eat up to four portions of oily fish a week. Men and boys can also have up to four portions. A portion is 140g. 
• These fatty acids are also important for women who are pregnant or breastfeeding because they help a baby's nervous system to develop (see Pregnancy, children and babies). 
• Don’t forget frozen fish as an option 
• Pregnant women and girls advised to eat less oily fish than men and older women as contaminants such as mercury can accumulate in oily fish. Mercury can harm development of unborn baby 

Sources:
Daily Mail  
Which magazine Nnov 2007 
Health & Fitness magazine 
www.eatwell.gov.uk