Omega-3 fatty acids are essential fats that provide numerous health benefits, including reducing inflammation, lowering the risk of heart disease, and supporting brain health.
There are three main types of omega-3 fatty acids: ALA (alpha-linolenic acid) found in plant oils, EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid) found in marine oils.
Fatty fish are among the best sources of EPA and DHA. Consuming these fish a few times per week can provide significant health benefits.
One of the most popular fatty fish, salmon is rich in omega-3 fatty acids.
Wild-caught salmon is particularly high in these fats, with about 2,260 mg of omega-3s per 3.5-ounce (100-gram) serving.
Mackerel is a small, fatty fish that is often smoked and eaten as whole fillets. A 3.5-ounce serving provides about 4,580 mg of omega-3s.
They are incredibly nutritious, providing 2,205 mg of omega-3s per 3.5-ounce serving.