The ABC's of Omega-3s
Omega-3’s are a type of fat which help the body control inflammation, maintain the flexibility of artery walls, and reduce the risk of blood clots. You could take over-the-counter supplements, but it’s better and healthier to get at least some Omegas from natural sources. If you’re a fish or seafood lover, then you’re in luck; there’s a laundry list of fish that are rich in omega-3 fatty acids. ABC is here with just three of the many fish that are loaded with omega-3s.
A. Tuna - Not only is tuna high in protein, but it’s also high in omega-3 fatty acids. And yes, this includes canned tuna, which means that tuna salads and tuna sandwiches can also get you your dose of omega-3s. However, different types of canned tuna have different levels of omega-3 fatty acids depending on how they’re prepared. For instance, tuna that is canned in oil will generally have less omega-3s than tuna that is canned in water. The oil will mix with some of the tuna’s natural fat, so when the oil is drained, the omega-3 fats are drained as well. Look for specialty or premium brands of canned tuna if you want to retain as many omega-3s as possible.
B. Salmon - Salmon is arguably one of the healthiest fish you can eat. It’s loaded with protein, potassium and vitamins, AND it’s rich in omega-3 fatty acids, too. Not to mention that it’s delicious and can be served in a wide array of dishes. You could put some on a cream cheese bagel in the morning to make the healthiest out of an unhealthy breakfast; you could order a sushi roll that contains salmon; or you could simply bake salmon with some seasoning for a dinner that’s rich in omega-3s. It is best to aim for wild salmon. The nutrition profile on wild salmon is far superior to farm fish, and it has less chemicals and pesticides.
C. Sardines - No, sardines aren’t exactly the most appetizing or enticing fish, but they’re one of the healthiest fish (or food items, for that matter) that you can eat. Sardines are rich in vitamin B12, protein, vitamin D, and of course, omega-3 fatty acids. They’re great for your cardiovascular and bone health. Canned sardines are easy to find in any grocery store, and there are plenty of dishes into which you can sneak a helping of sardines. Try out a pasta dish with some sardines, or even try throwing them into a salad. If you can find a way to introduce them into your diet, you’ll experience a world of health benefits.
Make sure you know where you’re fish is coming from before purchasing, as fish can often be contaminated if found in the wrong areas of the ocean. Also, keep in mind that different fish have different levels of mercury. If you’re looking to avoid mercury, it might be best to limit tuna and salmon to once a week and opt for sardines more.