Fish and Fish oil - Which ones ?

Fish and Fish oil - Which ones ?

Fish is a healthy, good protein food that should be in your diet. The main reason : Omega-3 fatty acids, the “good” fats that humans need to take in. There are also many other vitamins and minerals fish provide.

Fish is a natural source of B-complex vitamins, vitamin D and vitamin A (especially oily fish). B-complex vitamins  associated with healthy development of the nervous system. Vitamin A is needed for healthy vision as well as for healthy skin, while vitamin D is essential in bone development. And Fish also contains minerals such as selenium, zinc, iodine and iron. Small fish eaten whole, such as sardines and anchovies, are an important source of calcium needed for bone development.

Studies have shown that omega-3 fatty acids are essential for healthy brain and healthy heart . Harvard University says “Eating fish once or twice a week may also reduce the risk of stroke, depression, Alzheimer’s disease, and other chronic conditions.”
The AHA recommends eating fish, like salmon, trout, sardines, and albacore tuna, at least two times a week.


Be aware of the cons of eating fish, potential contaminants  like mercury and polychlorinated biphenyls (PCBs) can be found in some fish. Children and pregnant women should be especially careful of these risks. You should probably avoid eating fish with the highest level of mercury contamination — Shark, Swordfish, King Mackerel, and Tilefish. (At least don’t eat them often.)

These 5 Fish below are healthi-er choices :

Salmon (wild-caught, Alaska)

Alaska’s wild-caught salmon are healthier with1,210 mg of omega-3s per serving and fewer contaminants. A good choice for Omega 3 ( so is Flaxseed oil).

Albacore Tuna

Many Tuna varieties are high in mercury but albacore tuna ( white tuna) that’s usually in cans, is often a good choice, but research from the location. Albacore have much lower mercury and contaminant ratings and have higher omega-3 counts. Do your homework to know how your fish was caught – (MSC) blue eco label is a good sign.


Our favorite, the small sardine. More omega 3s (2,000 mg) per standard (3oz) serving than salmon, tuna, or just about any other food, it’s also very high in vitamin D. Our pick.

Rainbow Trout 

Most trout in the market is farmed rainbow trout. Most are farmed in freshwater ponds,  protected from contaminants and fed a fish meal diet that has been fine-tuned. It’s often a good choice.


Freshwater Coho salmon unlike other Salmon, is raised in closed freshwater pens and require less feed. They’re also a healthy source of omega-3s. Not as packed as sardines, but good. Fewer contaminants.


Pollock is a cold water fish found in the northern oceans. There is one type, which is often referred to as Atlantic. The other species is the Alaska or walleye pollock, sometimes referred to as Norwegian pollock. Pollock can also help lower blood pressure because of the minerals in its profile. It is also high in selenium, which is inversely associated with a higher risk of cardiovascular diseases

And the Pollock bonus :
Eye Health
Macular degeneration, is an issue, as we age. Besides being healthy for your heart, Pollock’s omega-3 fatty acids may help to reduce the effects of macular degeneration, and may play a role in the prevention of cataracts too. Its high vitamin B6 content also plays a significant role in reducing the risk of macular degeneration, similarly providing trace amounts of vitamin A, which contributes to eye health as well, according to studies.

If you are not able to get enough fish in your diet, and are looking for a reputable and trusted source of Omega 3, you could consider Norwegian Life Ultimate Fish oilfound here.


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