Cold-water fish have the most omega-3.
More Info: Cold water fish such as salmon, herring, krill, anchovies, and sardines, are among the highest in concentration of omega 3 fatty acids
Benefits of Omega-3 Fatty Acids
Omega 3 fatty acids have become a hot topic among health and nutrition enthusiasts. Omega 3 fatty acids are a type of unsaturated fatty acid that is essential for proper growth and development. Getting adequate amounts of omega 3 fatty acids has been linked to improved cardiovascular health and neurological health as well as increased immune function and possible disease prevention, specifically cancer prevention. They have been shown to lower blood pressure and cholesterol and have various health benefits for those suffering from rheumatoid arthritis, diabetes, and even depression.
How Much Fish Should You Eat?
A healthy diet should consist of three to four servings of fish per week, with special attention given to fish with higher levels of omega 3 fatty acids. If there are fish allergies present or other dietary restrictions do not allow for an adequate consumption of fish, an omega 3 fish oil supplement is a viable alternative.
Children, pregnant or nursing women, the elderly, or those under a doctor's care should carefully monitor their fish intake to ensure that too much mercury is not being consumed. Avoid eating large amounts of shark, tilefish, and certain types of tuna, as the mercury levels are higher in these fish.
Avoid Frying Fish
When cooking fish, use a variety of recipes including grilling and baking. Try to avoid frying, as this will counteract the healthful benefits with added fat and cholesterol. Experiment with different seasonings and spices.