Fatty Fish List
What can we imagine under the term “Fatty Fish”? It’s no secret that fish contains a relatively large amount of fat. So, why should we eat fish on a regular basis?
Fatty fish from the sea have a fundamental health benefit for humans. Their fat contains healthy omega-3 unsaturated fatty acids and essential vitamin D. In addition, fresh and frozen fish are the perfect raw material for preparing a tasty lunch or dinner.
Here is our video covering Omega 3 Food List
People have started to avoid fat in recent years, believing that eliminating fat from the diet will help us lose weight and lead a healthy lifestyle. But fat is not like fat! Some fats are better to avoid, but we must not forget the healthy fats that our body needs for proper functioning.
Which fats are healthy and should definitely be included in your diet?
Fats can be divided into two categories:
1) Unsaturated (vegetable fats) – “healthy” fats
Found in vegetable oils, nuts, seeds, and fish meat
2) Saturated (animal fats) – Our body needs them to function properly, but they should make up only a small part of all the fats we consume.
Found in red meat, dairy products, coconut, and palm oil
We should pay attention to trans fats, which are commonly added to cakes and desserts, but also all kinds of biscuits, chips, and french fries. According to many studies, eating trans fats increases the level of harmful LDL cholesterol in the blood. An increased level of LDL cholesterol in the blood increases the risk of heart disease. (1)
Why are healthy fats important?
- Healthy fats are primarily an energy store for the body.
- Ensure the absorption of vitamins A, D, E, and K.
- Protect organs, nerves, and tissues, and help regulate body temperature.
- Participate in the production of basic hormones in the body.
- They are needed to make cell membranes, the vital exterior of every cell, and the sheaths that surround nerves.
- Essential for blood clotting and muscle movement.
- Keep hair, skin, and nails healthy.
Regular consumption of omega-3 fatty acids has been linked to a reduced risk of developing eye diseases that lead to damage and loss of vision. (2)
And how much fish should we consume?
The American Heart Association (AHA) recommends that adults eat at least 100 grams of fish per week and at least two servings of fish every week to ensure an adequate intake of omega-3 fatty acids. Otherwise, it contains omega-6 fatty acids.
According to scientists from the American Heart Association (AHA), the daily intake of omega-6 fatty acids (corn, sesame, or soybean oil) should not exceed 5-10% of the total daily energy intake. (3)
Marine fish, which have roughly a third of fat, are referred to as fatty. Besides them, there are also white fish. Which are the fat ones?
6 Most Fatty Fish
1. Salmon
It can be eaten raw, but also be served as baked, grilled, sauteed, or poached. The most typical representative of salmon on the market is Atlantic salmon (Salmo salar), which is farmed in, for example, Ireland, Scotland or Canada.
Along with omega-3s, salmon is also high in protein, magnesium, potassium, niacin, vitamin B-12, and vitamin A. (4)
Nutritional Facts (100 g):
Calories: 206
Protein: 22 g
Fats: 12 g
Carbs: 0 g
2. Sardines
Sardines are small, fatty fish that are most often sold canned. An interesting fact is that canned sardines are even more nutritious because they are eaten whole, including bones and skin. One package of sardines covers the recommended daily dose of vitamin D.
They are also high in niacin and calcium. (5) Fresh sardines may be available at the fish market and may be grilled, fried, baked or smoked.
Nutritional Facts (100 g):
Calories: 208
Protein: 25 g
Fats: 11 g
Carbs: 0 g
3. Mackerel
Mackerel stands out for its delicate taste, which is due to its high-fat content. It is very popular raw, but you can also get frozen whole fish. It tastes deliciously baked or grilled, and you can make a perfect spread from smoked mackerel. Her bones are quite large and can be easily removed.
In addition to omega-3 fatty acids, mackerel contains quite a lot of protein and is high in vitamin B-12, niacin, selenium, magnesium, iron and potassium. (6)
Nutritional Facts (100 g):
Calories: 160
Protein: 24 g
Fats: 18 g
Carbs: 0 g
4. Tuna
Tuna is most valuable in terms of omega-3 content in the fresh (or frozen) form. It is also an excellent source of protein, magnesium, potassium, vitamin B-12 and niacin. (7) Tuna is very popular canned. You can easily prepare a spread from it.
Nutritional Facts (100 g):
Calories: 128
Protein: 24 g
Fats: 3 g
Carbs: 0 g
5. Anchovies
Also known as common anchovy (Engraulis encrasicolus). It is mainly used in Italian cuisine, where it is used as an ingredient in sauces, dressings, pizza and pasta. They are also great on bread or grilled.
They are mainly available as preserved salted fillets or whole fish or in the form of anchovy paste. Anchovies are high in protein, calcium, potassium, selenium, vitamin B-12 and niacin. (8)
Nutritional Facts (100 g):
Calories: 210
Protein: 29 g
Fats: 9,7 g
Carbs: 0 g
References:
Chaddha A, Eagle KA. (2015, December 1). Omega-3 fatty acids and heart health. Retrieved September 27, 2022.
Lim LS, Mitchell P, Seddon JM, Holz FG, Wong TY. (2012, May 5). Age-related macular degeneration. Lancet. Retrieved September 27, 2022.
Harris, W. S., William S. Harris et al. (2009, January 26). Omega-6 fatty acids and risk for cardiovascular disease. Retrieved September 27, 2022.
FoodData central search results, fish, salmon, Atlantic, wild, raw. U.S. Department of Agriculture.Retrieved September 27, 2022.
FoodData central, sardines, cooked. U.S. Department of Agriculture. Retrieved September 27, 2022.
FoodData central search results, mackerel. U.S. Department of Agriculture. Retrieved September 27, 2022.
FoodData central search results, 365 everyday value, chunk white albacore tuna. U.S. Department of Agriculture. Retrieved September 27, 2022.
FoodData central search results, anchovy, canned. U.S. Department of Agriculture. Retrieved September 27, 2022.
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