Fish Oil: Best Fish Sources

Fish oil is extracted from tissues of oily fish. Fatty fish that live in cold water are the best sources of fish oil. The best sources of the beneficial oil to include in your diet are anchovies, herring, white fish, sardines. Another way to get this healthy oil from fish is by taking supplements.

Different fish offer varying omega 3 fatty acid content. After all, not all fish are created equal. It’s worth mentioning as well that fish caught in the wild have higher fatty acid levels. This is true compared to those that are commercially farmed. The following are fish groups based on how much omega-3 oil content they offer:

  • 1st Group (above 1%): mackerel, salmon, sardines
  • 2nd Group (above 0.4%): catfish, halibut, river trout
  • 3rd Group (below 0.4%): cod, snapper, tuna

Consume a weekly amount of the fish mentioned above based on the groupings. Eat two or three times a single meal per week from Group 1. As for Group 2, you’ll need to double the amount per serving but keep the days at two or three times a week. The ones that fall in Group 3 are negligible at best.

Oil from fish is valuable because it contains a high concentration of omega-3 fatty acids. These fats help our bodies make the most of the fats we currently have. These help regulate your blood levels and reduce the risk of deadly heart diseases. These also alleviate joint pain and stiffness. There are also hints that omega 3 fatty acids help fight depression. There’s also evidence that these fats improve the development of the baby’s eyes and brain while the infant grows inside the mother’s womb.

Fishes that are rich in Fish Oil


salmonSalmon is great whether they’re fresh, frozen, or canned. All of these contain rich amounts of omega-3 fatty acids. The wild variety costs more than the farmed one but it’s worth every penny. Salmon farms are usually crowded. The fish there are prone to bacteria, chemicals, lice, viruses, and many other factors that can affect how healthy the fish are.

Besides omega-3 fatty acids, salmon are also a rich source of protein. This is certainly beneficial for our body builder friends and those who want to gain muscle. Protein also happens to be an essential part of a healthy diet for optimal health. Protein is essential for it heals the body, protect the bones, and prevent loss of muscles.


Wild or farmed, mackerel are usually healthy. However, you might want to take precaution when eating King Mackerel and Spanish Mackerel. These species are prone to mercury contamination. Fortunately, we have the Atlantic Mackerel. You can’t go wrong with this type of mackerel as it’s a rich source of omega-3 fatty acids. Tuna and bonito are under the mackerel family. Most fish from this family are fast swimmers.

Because of the high omega-3 fatty acid content, mackerel provide a good boost to a healthier heart. Mackerel is also low in saturated fats. Both of these reduce the risk of cardiovascular diseases. Stroke, heart attack, arrhythmia, are few of the many heart diseases.


You might have a hard time finding sardines nowadays. This is due to too much sardine fishing. Because sardines are low in the food chain, these fishes are exposed to mercury. This makes them a good substitute for mackerel and other fish with suspected mercury contamination. These small fish are part of the herring family. Most fishermen sell sardines to companies for human consumption. Interestingly, they sell sardines as animal feed as well.

Sardines is another fish type rich in protein and low in carbohydrates. They are also a good source of iron and calcium. A good amount of calcium make your bones healthy. For women, iron is important during menstruation.


Catfish rank as one of the most popular fish in the United States. This is probably because they taste good and inexpensive to boot. They also contain low calories and fat, making this fish a great choice for weight loss. Additionally, they are rich in vitamin b-12. This type of vitamin breaks down food and turn it into energy the body can readily use. If you lack vitamin B12, you become lethargic.

When looking for a high quality catfish, just be careful where they’re from. The ones that are from outside U.S. has a chance of contamination. This is because some governments don’t regulate catfish farming operations. Catfish from inside the country usually have low amounts of mercury.


sushiHalibut is yet another fish that’s low in calories and fat. On top of that, it is rich in protein. Most cooks prepare this lean fish into fillet or steak because halibut is easy to prepare.

Atlantic halibut are slowly diminishing, which is why people are turning to Pacific halibut. They are flatfish, which makes them distinguishable from the ones on this list. They’re also the most expensive flatfish. They have a very low fat content. This makes them harder to smoke compared to salmon.

River Trout

Trout fishing is one of the most popular fishing in the United States. These fishes are a challenge to catch and they are pretty abundant. You can find trout usually in cold water. They thrive in moving water along creeks and rivers. Most anglers consider the trout the prettiest freshwater fish. River trouts are one of the healthiest fish you can add to your diet. After all, they are rich in fish oil.

Other Omega-3 Sources: Healthy as any Fish

When you’re not in the mood to eat fish, then a supplement might be suitable for you. With that being said, you might want to consider Omega-Q as a fish oil alternative. Just like any fish from this list, Omega-Q is rich in omega-3 fatty acids. It is also rich in the coenzyme Q10 (or CoQ10). Both of these aid in better heart and brain function. On top of that, the blend of healthy chemicals also improves your overall well-being.

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