Omega-3 Fatty Acids – What You Need To Know

In recent years omega-3 fatty acids have gone mainstream with most cardiologist endorsing their use as a way to protect and promote heart and artery health. But with popularity comes a lot of hype and embellished promotion that might not necessarily be backed up by the facts. In this article we will dive into the fishy world of omega 3 fatty acids in search of dependable heart healthy facts.

Question: If you ventured to your local seafood buffet in search of fish high in omega 3 fatty acids and your choices were catfish, farm raised tilapia, salmon, tuna, and lake trout which fish would provide you with the highest amount of omega 3 oils?

Answer: As you may suspect catfish is not the answer nor is tilapia. Additionally, Tilapia is high in omega 6 fatty acids, which while essential, when consumed in large quantities can result in a number of health problems including heart disease. The answer to our question is salmon first, tuna second, and lake trout third. All the these fish are quite high in EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) which are the two omega-3s that are particularly beneficial for heart health and have established health benefits. In fact, according to research article found at Mayo Clinic Online DHA and EPA when consumed in quantities of 1,000 mg or greater per day may have a positive impact on over 60 different diseases and conditions. That said, the average recommended dosage is more like 800 mg per day. END

The AHA (American Heart Association) recommends at least two 3.5 ounce servings of baked cold water fatty fish per week (salmon, tuna, herring, lake trout, mackerel, sardines etc…). The USDA recommends 8 ounces or more of fish or shellfish per week for adults, and about a third less for children.

Breaking omega-3 content down by fish (4 oz serving size): Salmon 1,200 to 2,400 mg; mackerel 1,350 to 2100 mg; albacore tuna 1,700 mg; herring 2,350 mg; lake trout 1050 mg; anchovies 2350 mg; and sardines 1,100 to 1,600 mg.

Some people will only buy the wild varieties of fish due to possibility of ground runoff containing pollutants along with concerns about what their diets might consist of. Others, will not buy wild fish because of concerns about mercury and other pollutants commonly found in our oceans.

According to WebMD the farm raised concern has at least some validity. On the other and they seem to suggest that mercury is not a major concern in most cases.

The jest of their opinion on farm raised fish revolves around the conclusion that most farm raised fish are fed a corn-based diet which throws the ratio between omega 3 and omega 6 out of balance. On the other hand fish farms which feed their guests fish meal, with added fish oils, or algae should be okay.

Their opinion on pollutants was that being farm raised was not a severe enough concern to influence and individuals decision. The truth is if you have visited a fish farm you know that if not watched very closely pollutants and pesticides can make their way into the water. It really gets down to where the fish farm is located, if the water is regularly tested, and how well it is maintained.

For me at least I would prefer to buy the wild variety or get my omega-3 fatty acids (DHA/EPA) from fish oil supplements which have undergone molecular purification.