Posted by kathryn in Fats & oils

I’m talking about Omega 3s at the moment – in response to a reader’s question. In my previous post on these essential fatty acids I outlined what they actually were; why they’re good for you; and also the difference between Omega 3s and Omega 6s.

In this installment, I’m going to talk about one of the main sources of Omega 3s – fish.

The Omega 3s found in fish

Omega 3 essential fatty acids are not one homogenous nutrient – there are a number of different types.

The ones which are most important to your body are:

• Eicosapentaenoic acid (EPA)
• Docosahexaenoic acid (DHA)
• Alpha-linolenic acid (ALA)

It’s the EPA and DHAs which are found in fish. However, not all fish are good sources. White fish like cod, flathead, hake or barramundi are low in Omega 3s. They contain some, but nothing like the amount found in darker coloured, more oily fish. It’s these critters which are rich in this type of fat.

The top Omega 3 containing fish

There are two problems with talking about fish online. Not only are different fish available in different countries, but also species are called by different names around the world. For example the fish that I know as trevalla is sometimes called blue-eye trevalla, deep-sea trevally, blue-eye cod, or even big eye trevalla.

Therefore set out below is the Australian list of top Omega 3 containing fish. I’ve included the quantity of Omega 3s per 100g of raw fish, in brackets next to the name (source NUTTAB).

• Salmon (1,565mg)
• Gemfish (1,561mg)
• Rainbow trout (1,490mg)
• Silver perch (1,258mg)
• Swordfish (1,000mg)
• Bream (925mg)
• Morwong (888mg)
• Whitebait (700mg)
• Oysters (549mg)
• Mullet (527mg)
• Bonito (400mg)
• Mackerel (400mg)
• Sardines (300mg)
• Oreo dory (300mg)
• Blue-eye trevalla (280mg)

If you are unsure of any of these names, do some Google searching, or try to find a local list. Failing that, just look for the fish which have darker coloured flesh and a more oily in texture – and you’ll probably be right.

What about tinned fish?

Tinned is fine. In fact cans of salmon, mackerel and sardines are all really high in Omega 3s and useful foods to have in the pantry.

You may be wondering where tuna is on the list? Well, contrary to popular opinion, tuna is only an average source of Omega 3s. It has 240mg per 100g of fish. So it’s useful, but not the best source.

How much do you need?

Expert opinion does vary. Here in Australia the minimum recommended daily intake of EPA and DHA is 160mg for men and 90mg for women. For optimum health however the NHMRC recommends:

• 610mg per day for men
• 430mg per day for women

You don’t have to get this much every day – as long as your intake averages out over the week.

For most people this equates to about 2 – 5 fish meals per week – depending on the type of fish you choose.

What about the eco-conscious & vegetarians?

In the next installment I’ll look at whether it’s possible to get your Omega 3 intake from sustainable seafood sources. As well as what vegetarians and vegans can do, to make sure they get these essential fatty acids.

Photographs by Joseph Wu Origami and Michael Nobbs.

27 January, 2009