Omega-3-rich fish: Which varieties are particularly recommended?
Not everyone enjoys eating fish—and this can make it difficult to get enough omega-3 fatty acids through your diet. Nevertheless, regular consumption of fish is one of the most effective ways to consume these valuable fatty acids.
Which types of fish contain particularly high levels of omega-3 fatty acids?
To benefit from the beneficial properties of omega-3 fatty acids as part of a balanced diet, an average daily intake of approximately 800–1200 mg of EPA and DHA is recommended. Ideally, this intake should be met through fish. High-quality dietary supplements can also be helpful.
According to the Food Marketing Institute (FMI) 2024, although fish is purchased less frequently overall than other protein sources, consumers are often willing to spend more money in this segment at the supermarket. The most popular types of fish include tuna, shrimp, and salmon.
Despite their popularity, shrimp consumption is not a particularly reliable source of omega-3. These fish have significantly higher EPA/DHA levels per serving:
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Herring: 1828 mg EPA/DHA
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Salmon: 1825 mg EPA/DHA
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Tuna: 1474 mg EPA/DHA
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Mackerel: 1279 mg EPA/DHA
How often do people eat fish? – A look at the USA
The U.S. Department of Agriculture recommends eating fish at least twice a week. However, studies show that only about 21% of the adult population adheres to this recommendation. Around 44% consume fish less than once a month.
These figures demonstrate that there is still a need for information regarding the purchasing, preparation, and nutritional value of fish products. According to the FMI, freshness, origin, and recipe suggestions are particularly important when purchasing – as is nutritional content.
Is eating fish twice a week enough?
A 2024 study shows that the Omega-3 Index—a blood test used to assess EPA and DHA levels—doesn't necessarily rise to optimal levels with twice-weekly fish consumption. Three servings of fish per week, supplemented with a high-quality Omega-3 supplement, may be more effective.
Research suggests that an Omega-3 index value of 8% or higher is desirable. Individuals without fish consumption or supplements often only reach around 4.1% , while three times a week of fish consumption combined with a supplement leads to an average of 8.1% .
Global nutritional trends and health significance
According to an analysis published in The Lancet in April 2024 , an unbalanced diet is responsible for more deaths worldwide than tobacco consumption. In 2017, about one in five deaths (11 million people) were linked to poor nutrition.
In particular, low consumption of whole grains, fruit and omega-3-rich foods as well as excessive consumption of sugar, processed products and salt have a negative impact on health.
Conclusion: Fish plus supplement for better nutrition
One or two servings of fish per week may not be enough to ensure an optimal omega-3 intake. Therefore, it is recommended to plan for at least three servings of fatty fish such as salmon, mackerel, herring, or tuna per week. Supplementing with a high-quality omega-3 product can help support this.
FAQ – Frequently Asked Questions
What are omega-3 fatty acids and why are they important?
Omega-3 fatty acids are essential fats that the body cannot produce itself. They are part of a balanced diet and contribute to various bodily functions.
How often should you eat fish?
The American Heart Association recommends 1–2 fish meals per week. However, for optimal omega-3 fatty acid intake, 3 servings per week and supplements may be more appropriate.
Do Omega-3 supplements replace fish consumption?
Supplements can be a practical alternative, especially if you eat little fish. However, a combination of both is ideal.
Which fish are particularly rich in Omega-3?
Salmon, herring, mackerel, and tuna provide high amounts of EPA and DHA. Shrimp, on the other hand, contain comparatively less of these fatty acids.
What are the symptoms of an omega-3 deficiency?
Possible signs include fatigue, dry skin, difficulty concentrating or increased tendency to inflammation.