Fish: Rich source of omega-3 and more

Omega-3 is very essential for normal functioning of brain and nervous system, yet it is associated with lower risk of heart disease, lower blood pressure and lower triglyceride.

The AHA recommends consumption of fish 2 times per week. Fish are rich in two forms of omega-3 EPA and DHA while plant sources are rich in ALA which can be converted into active form of omega-3 but fish remain the best source. Note that not all types of fish are high in omega-3.

Let us start by mentioning most rich sources of omega-3 in fatty fish.

Herring: is served as appetizers but it can be grilled and served as meal. It is rich also in protein, calcium, magnesium, potassium, niacin, vitamin B-12 and selenium.

Salmon: It can be baked, grilled or sautéed. It is rich in in protein, magnesium, potassium, niacin, vitamin B-12, and vitamin A.

Mackerel: It is mainly canned or smoked but fresh fillet can be baked. It is is high in vitamin B-12, niacin, selenium, magnesium, iron, and potassium, plus a fair amount of protein.

Sardines: Mainly in cans or fresh type can be grilled. It is high in vitamin D, niacin, and calcium.

Anchovies: Mainly in cans, Caesar salad or pizza. It is rich in protein, calcium, potassium, selenium, vitamin B-12 and niacin.

Halibut: Mild white fish that does not has strong flavour like oily fish. It is rich in omega-3 fatty acids.. Halibut is also an excellent source of protein, potassium, and niacin.

Rainbow Trout: It is white mild fish. It is rich in omega-3, protein, calcium, magnesium and niacin.

Tuna: It can be grilled, boiled or broiled, you can find it also in cans. It is an excellent source of omega-3 fatty acids, protein, magnesium potassium, vitamin B-12, and niacin.

Sources:

https://www.verywellfit.com/best-fish-for-omega-3-fatty-acids-

http://www.1zoom.net/Food/wallpaper/344291/z2053.2/3872x2581