EATING FISH IS HEALTHY, TAKING OMEGA 3 SUPPLEMENTS….MAYBE NOT

We’ve all heard that the words OMEGA 3 FATTY acids….and they are invoked as having magical properties to heal us.  Specifically, supplements of Omega 3’s, a healthy polyunsaturated fat, are thought to protect the blood vessels in the heart and brain, thus preventing heart attacks and strokes.

A recent study out of England compiled data from many studies of dietary Omega 3’s and found that people who ate 4-5 servings of fish high in Omega 3’s, had a mild reduction in stroke risk, but this was not seen in people who obtained their Omega 3’s from supplements.

http://www.bmj.com/content/345/bmj.e6698

So, getting your Omega 3’s from a natural source is the way to go, if you can find the taste for it.  Check out the various fish below that contain high levels of these beneficial fats.

Type of fish
Total omega-3 content per 3.5 ounces (grams)
Mackerel
2.6
Trout, lake
2.0
Herring
1.7
Tuna, bluefin
1.6
Salmon
1.5
Sardines, canned
1.5
Sturgeon, Atlantic
1.5
Tuna, albacore
1.5
Whitefish, lake
1.5
Anchovies
1.4
Bluefish
1.2
Bass, striped
0.8
Trout, brook
0.6
Trout, rainbow
0.6
Halibut, Pacific
0.5
Pollock
0.5
Shark
0.5
Sturgeon
0.4
Bass, fresh water
0.3
Catfish
0.3
Ocean perch
0.3
Flounder
0.2
Haddock
0.2
Snapper, red
0.2
Swordfish
0.2
Sole
0.1

Source: The Health Effects of Polyunsaturated Fatty Acids in Seafoods