Why you need fish on your dish

picture showing a selection of oily fish

Foul smelling and odd looking things but oily fish are a super food in their own right.

Oily fish like mackerel, salmon, sardines and Tuna are not just great sources of protein, they also come packaged with a good amount of Omega-3 fatty acids.

What’s so special about these acids and aren’t fats bad for you? The reason they are so special is that they not only reduce inflammation they also greatly reduce the risk of heart disease, stroke, diabetes and Alzheimer’s disease. Another thing these fatty acids do is convert bad fats in your body to good fats that are more easily metabolised (used for energy) so from a slimmers’ point of view a perfect food to help reduce body fat and thereby weight as well.

It doesn’t stop there, also linked with omega-3s is a reduced risk of macular degeneration and cataracts, anxiety, depression, arthritis, cancer,it also improves your skin and hair, male and female fertility, and nutritional needs for pregnant women and their unborn children.

I have to admit I’m not a huge fan of the smell or taste of some fish but I find a way to incorporate them into my meal plans. I try and eat at least 1 portion of fish every day and oily fish at least twice a week.

There are thousands of great recipes online that use some of the fish mentioned and to help you choose here is a list of the best sources of Omega-3

  1. Atlantic Mackerel: 6,982 milligrams in 1 cup cooked (174 percent DV)
  2. Salmon Fish Oil: 4,767 milligrams in 1 tablespoon (119 percent DV)
  3. Cod Liver Oil: 2.664 milligrams in 1 tablespoon (66 percent DV)
  4. Walnuts: 2,664 milligrams in 1/4 cup (66 percent DV)
  5. Chia Seeds: 2,457 milligrams in 1 tablespoon (61 percent DV)
  6. Herring: 1,885 milligrams in 3 ounces (47 percent DV)
  7. Alaskan Salmon (wild-caught): 1,716 milligrams in 3 ounces (42 percent DV)
  8. Flaxseeds (ground): 1,597 milligrams in 1 tablespoon (39 percent DV)
  9. Albacore Tuna: 1,414 milligrams in 3 ounces (35 percent DV)
  10. White Fish: 1,363 milligrams in 3 ounces (34 percent DV)
  11. Sardines: 1,363 milligrams in 1 can/3.75 ounces (34 percent DV)
  12. Hemp Seeds: 1,000 milligrams  in 1 tablespoon (25 percent DV)
  13. Anchovies: 951 milligrams in 1 can/2 ounces (23 percent DV)
  14. Natto: 428 milligrams in 1/4 cup (10 percent DV)
  15. Egg Yolks: 240 milligrams in 1/2 cup (6 percent DV)






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