Top 6 Fish Species Richest in Omega-3 Fatty Acids

Leading our list is mackerel, with approximately 2.7 grams of omega-3 fatty acids per 100 grams.

In terms of protein quantity and quality, fish and meat are equivalent. However, let's revisit saturated fats (often abundant in red meat and frequently labeled as "unhealthy"), which raise cholesterol levels. General dietary guidelines recommend reducing saturated fat intake.

This is because fish is a unique source of essential omega-3 fatty acids (EPA and DHA), iodine, and selenium. Omega-3s, iodine, and selenium are rarely found in significant amounts in meat.

Omega-3s help treat and prevent inflammatory diseases like arthritis and are crucial for brain function, which is 60% fat, 30% of which is DHA. Iodine and selenium are necessary for thyroid function, with selenium also aiding immune function and antioxidant protection.

Meat, on the other hand, is rich in heme iron, a vital nutrient where 95% of functional iron in the body is heme iron, actively used in physiological processes. Heme iron is easily absorbed and essential for preventing anemia.

Iron deficiency is one of the most common causes of poor health and anemia. According to the World Health Organization (WHO), anemia affects about 1.8 billion people worldwide, approximately 23% of the global population! Among women of reproductive age and children under five, this figure is significantly higher, reaching 30% and 40%, respectively.

While fish also contains heme iron, red meat has higher concentrations, making it more effective.

Even if you don't follow a vegetarian diet, include plant-based protein sources in your diet. Plant foods contain many phytonutrients and antioxidants that help combat inflammation and prevent chronic diseases. Legumes (lentils, chickpeas), nuts, seeds, and whole grains generally contain less saturated fat and more fiber, benefiting cardiovascular health and digestion.

However, many plant protein sources do not contain all essential amino acids in the right proportions, except for soy products and quinoa. Vegetarians must combine different protein sources to ensure a complete amino acid profile.

Additionally, to achieve the same protein intake as from meat or fish, one must consume larger volumes of plant foods, which can be challenging in a regular diet.

Vegetarians are also almost entirely deprived of EPA and DHA fatty acids. Yes, other omega-3s (ALA) are found in some plant sources (flaxseed oil, chia seeds, walnuts, canola oil), and they convert to the needed acids, but this conversion is very low. On average, only about 5-10% of ALA converts to EPA, and less than 1% converts to DHA. Only fish and seafood contain significant amounts and are the most biologically active and beneficial forms of omega-3.

Vegetarians do not get heme iron at all, which is much better absorbed by the body than non-heme iron found in plants. To maintain adequate iron levels, it is recommended to:

• Consume iron with vitamin C-rich foods like citrus fruits, strawberries, broccoli, and bell peppers. Vitamin C helps convert non-heme iron into a more absorbable form.
• Monitor the bioavailability of iron in your diet. For example, reduce coffee and tea consumption during meals (drink them between meals to minimize polyphenols' impact on iron absorption), and limit calcium intake during iron-rich meals (consume dairy products separately from iron-rich foods).

Achieving the same positive effect of animal protein on the body requires vegetarians to meticulously manage their diet.