Some people believe that there is evidence that a diet rich in omega-3 polyunsaturated fatty acids (PUFA) can prevent a number of health problems. This can be seen in diets with a modest intake of 1 or 2 servings per week.


Key omega-3 PUFA of dietary interest:

(1) EPA: eicosapentaenoic acid

(2) DHA: docosahexaenoic acid


Highest levels (> 1,000 mg EPA + DHA per serving)

(1) anchovies

(2) herring, Atlantic

(3) mackerel, Atlantic

(4) salmon, farmed (highest)

(5) salmon, wild

(6) tilefish (golden bass(


High levels (500 to 1,000 mg EPA + DHA per serving)

(1) halibut

(2) mackerel, king

(3) mussels

(4) oysters

(5) sardines

(6) shark

(7) snapper

(8) swordfish

(9) trout

(10) tuna, white albacore


Least expensive sources:

(1) anchovies

(2) sardines

(3) salmon

(4) tuna


Some of these fish may contain mercury. A person who has a diet high in fish (>= 5 servings per week) should limit intake of fish that may contain mercury (such as shark, swordfish, king mackerel, tilefish, tuna).


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