High Omega 3 Fish


HeConnection-Health-e-Tips-High Omega 3 FishHigh Omega 3 Fish: Healthy fish and other marine species are your best sources to get the beneficial Omega 3s, EPA & DHA, in your diet. Many of us order fish when dining out or at the grocery store for both its taste and for its health-promoting omega 3s. However, not all fish are created equal. Omega 3 levels in fish vary by species, and by what the fish eats. What may be surprising (and alarming) is that in some fish, including one of the most highly consumed fish in America, farm raised tilapia, omega 3 levels are very low and omega 6 levels are high, including a particularly inflammation-promoting long-chain omega 6 known as Arachidonic Acid (AA) which orchestrates much of our body’s inflammatory response.

In the 1970s, the demand for fish began to outstrip what we could reasonably catch. Public awareness of the health benefits exacerbated the shortage, and (forgive the pun!) spawned a tremendous expansion in aquaculture and fish farming.

The problem with farm-raised tilapia nutrition is what the fish are eating. Omega 3 levels in tilapia are so low because Tilapia are incredibly hardy, which means that you can feed them just about anything as a fat source. What we’re feeding them is corn oil, or soy, or whatever the cheapest commodity is at the time, packed with short-chain omega 6 fats that they convert to the dangerous long-chain omega-6 fats like AA. Normally herbivore fish eat algae, which contain medium-chain omega 3 fats that they convert to the very beneficial long chain omega 3s including EPA and DHA. Carnivorous fish then eat those fish as their source of omega 3 fats.

All this is taking place unbeknownst to most consumers. Without knowing which fish to avoid, the general population is likely to purchase the fish that is most readily available at the supermarket, or costs the least. Farmed tilapia, unfortunately, dominates both categories.

What Fish Should I Avoid…. What Fish Should I Eat?

Fish with > 500 mg of Omega 3

Omega 3 foods list featuring high omega 3 fish with greater than 500 milligrams of EPA + DHA per 3.5-ounce serving and a very favorable ratio of omega 6 to omega 3.

  • Mackerel
  • Coho salmon
  • Sockeye salmon
  • Copper River salmon
  • Trout
  • Canned albacore tuna
  • Canned wild Alaskan salmon
  • Canned sardines
  • Canned gourmet salmon, primed filet
  • Canned skinless pink salmon

Fish with 150 – 500 mg of Omega 3

Omega 3 foods list featuring high omega 3 fish that contain between 150 to 500 milligrams of EPA + DHA per 3.5-ounce serving and a favorable ratio of omega 6 to omega 3.

  • Haddock
  • Cod
  • Hake
  • Halibut
  • Shrimp
  • Sole
  • Flounder
  • Perch
  • Black bass
  • Swordfish
  • Oysters
  • Alaskan king crab
  • Farmed Atlantic salmon

Low Omega 3 Fish with < 150 mg of Omega 3

Omega 3 foods list featuring fish that contain less than 150 milligrams of EPA + DHA per 3.5 oz. serving.  Can be a good low-calorie protein source.

  • Mahi-Mahi
  • Skate
  • Bluefin tuna
  • Monkfish
  • Red snapper
  • Wahoo
  • Grouper
  • Corvina
  • Tuna

Fish containing little or no Omega 3

Not Recommended for the Gene Smart Anti Inflammatory Diet & Exercise Program

At the bottom of our omega 3 foods list, these are not high omega 3 fish.  They contain little or no EPA and DHA and a detrimental omega 6 to omega 3 ratio. Not recommended if you have an inflammatory disorder.

  • Tilapia
  • Farmed catfish

Please note: This omega 3 foods list is not an exhaustive list of all high Omega 3 fish that nature provides.

Health-e-Solutions Nine-Circles-Food-FiltersOne of the Primary Food Filters we employ to help us select only the best foods for thriving health and better blood sugar control is to determine the farming practices used to grow or raise the food we purchase. Conventional farming practices repeatedly have been shown to not only compromise the quality of the food, but also deplete the soil and increase our toxic burden.

Our 113-page Primary Food Filters downloadable, printable special report will fully equip you to make the best food and ingredient choices following the Health-e-Solutions lifestyle.