Most adults should aim to consume at least 8 ounces or two servings of omega-3-rich fish per week. The serving size is 4 ounces, or about the size of a deck of cards. But what types of seafood will provide the most omega-3s? If your goal is to get protective levels of omega-3, then you should aim for between 800 and 1200 mg of EPA and DHA daily, which should ideally come from fish, but it's okay if they also come from supplements. One serving is 3 cooked ounces, or about ¾ cup of fish in flakes.
Fatty fish such as anchovies, herring, mackerel, black cod, salmon, sardines, bluefin tuna, whitefish, striped bass and guinea fowl are all high in omega-3 fatty acids. The body can convert ALA to DHA and EPA, although not very efficiently (only about 15% of plant-based ALA can be converted to DHA and EPA in the body). Therefore, many dieticians recommend getting DHA and EPA through supplements. While there is no standard recommendation for how much omega-3 we need, dieticians consider that the adequate intake (AI) for adults is 1600 milligrams (mg) for men and 1100 mg for women. You can find approximately 450 mg in a 6-ounce can of tuna and 600 mg in 3 ounces of salmon.
Some fortified foods offer 100 mg or more. Across all 15 dietary factors, more deaths were associated with not eating enough healthy foods compared to eating too many unhealthy foods. If you're looking to get enough omega-3s in your diet, it's important to understand which types of fish are the best sources. Fatty fish such as anchovies, herring, mackerel, black cod, salmon, sardines, bluefin tuna, whitefish, striped bass and guinea fowl are all excellent sources of omega-3 fatty acids. Eating these types of fish regularly can help you reach your daily recommended intake of 800 to 1200 mg of EPA and DHA. It's also important to note that while the body can convert ALA to DHA and EPA, it's not very efficient.
Therefore, many dieticians recommend getting DHA and EPA through supplements if you're not able to get enough through your diet. It's also important to remember that across all 15 dietary factors, more deaths were associated with not eating enough healthy foods compared to eating too many unhealthy foods. In conclusion, if you're looking to get enough omega-3s in your diet it's important to understand which types of fish are the best sources. Eating fatty fish such as anchovies, herring, mackerel, black cod, salmon, sardines, bluefin tuna, whitefish, striped bass and guinea fowl regularly can help you reach your daily recommended intake of 800 to 1200 mg of EPA and DHA. Additionally, if you're not able to get enough through your diet it may be beneficial to take a supplement.
