Salmon and Mackerel: Fishes with highest Omega 3 rate

Publicado: 27 May, 2015
Foods and Biotechnology / Aquaculture

To have a good nutrition with positive effects to your health, the intake of several and diverse types of food is necessary, being a fundamental one, the fish. In this sense, Fundación Chile stresses the importance of eating Omega 3, a nutrient that is present in greater amounts in fish like salmon and mackerel. It helps to lower cholesterol, formation of blood clots in the arteries, and in addition, it enhances learning capability in children and helps reducing the risk of cardiovascular disease in adults.

Fish generally has low calorie content and a contribution in vitamin B complex, which supports the nervous system. It also has vitamin A, helping growth and maintaining healthy eyes, skin, and mucous membranes. In addition, it contains a high percentage of vitamin D, calcium and iron, where the latter prevents anemia. Fish as well, offers a large amount of iodine; for instance, salmon contributes with 28.32 mg per each 100 grams, helping to prevent goiter.

According to research carried out by the INTA, it is advisable to consume 3 to 4 grams of Omega 3 on a daily basis. Meanwhile, the salmon and mackerel have high levels of these polyunsaturated fatty acids, since each one has one gram of omega-3 per 100 grams of its edible parts.

In addition, there are two types of Omega 3. The first is the EPA, which helps to lower cholesterol levels and prevents blood clots in the arteries. In the meantime, DHA the second type of Omega 3, is essential in the development of the child’s nervous and visual systems from inception and its regular use improves learning in children and helps reducing the risk of cardiovascular disease in adults.

Eating habits that include fish and are established in the first years of life, they influence healthy eating in adulthood, concluded a recent study by the FAO and the World Health Organization (WHO). As well, the benefits of frequent consumption of fish are contrasted by scientific evidence. Publications by Harvard University indicate that people who eat fish two or three times a week have 30% fewer heart attacks than individuals who do not eat fish.

Paulina Sazo, Fundación Chile’s Food Product Manager, explained that “through a regular intake of fish from an early age, we help enhancing the cognitive function of children and protect adults from cardiovascular disease.” Similarly, the specialist mentioned that “it is important to include at least twice a week fatty fish like mackerel and salmon preparations ranging from burgers, soufflés, and rolls”.