Nutrition and DietFoods Higher in Fish Oil

Foods Higher in Fish Oil

Where to find fish oil: discover which are the foods rich in fish oil, to consume more essential fatty acids in your diet.

While those known as fatty acids consist of organic components of fats, which provide energy to our body and in turn allow the development of the different tissues of our body (among other important properties and benefits), among the richest foods in essential fatty acids -which our body cannot manufacture by itself, and among which we find omega-3 and omega-6 we can mention fish oil, which in fact stands out for its very high content of fatty acids Omega 3.

The best way to provide our body with omega-3 fatty acids is to regularly consume foods rich in essential fatty acids, such as fish oil. Although at present it is possible to find in the market -especially in herbalists and specialized diet stores- fish oil supplements that also provide other essential nutrients such as vitamin E and D and minerals, the most appropriate thing is to follow a varied and balanced diet, eating several servings of fish each week.

Regarding the different and different qualities, properties and benefits that fish oil provides, we can highlight:

  • Helps improve cardiovascular health: precisely thanks to its richness in healthy fatty acids, fish oil is very good for cardiovascular health, preventing heart disease and reducing high levels of cholesterol and triglycerides.
  • Beneficial for mental health: thanks to its content of essential fatty acids, which are very beneficial for the proper functioning of the brain, and for mental health in general.
  • Helps prevent cancer: in women, it helps prevent endometrial cancer.
  • Prevents osteoporosis: by helping to slow the loss of bone mass.

Where to find fish oil:

Although all fish are rich in fish oil, those with a higher content of essential fatty acids are fatty fish, since their content and contribution in fat is obviously much higher.  Especially blue fish stand out , which are very rich in Omega 3 and also provide interesting amounts of vitamins (especially vitamin A, E and D as well as group B) and minerals (their mineral content can be up to 25 times higher than any other food of animal origin). Here are the foods rich in fish oil:


Salmon is one of the richest fish in fish oils, being one of the fattiest fish that exist. In fact, 100 grams of salmon meat provides around 11 grams of fat, which is very rich in omega-3 fatty acids. It stands out above all for being an excellent source of proteins of high biological value.

It is also a food very rich in B vitamins (such as B2, B3, B6, B9 or folic acid and B12), as well as vitamin A and D.


Tuna is another of the fish richest in oils, thanks to its fat content: in fact, its meat has 12% fat, very rich in essential omega-3 fatty acids. It also provides interesting amounts of proteins of high biological value, much higher than that present in many meats.

As with salmon, it is a food very rich in vitamins of group B (highlighting B2, B3, B6, B9 and B12), as well as vitamins A and D. Among the most important minerals we find phosphorus, iron and iodine.


Sardines are another of the oily or fatty fish that are very rich in oils, thanks to their fat content: 100 grams of sardine meat provide around 10 grams of fat, being an excellent source of essential omega-3 fatty acids.

Among its vitamins, it provides interesting amounts of B vitamins (such as B1 or B12), in addition to vitamins A, D and E, as well as minerals such as phosphorus, potassium, iron, zinc and magnesium.


The trout is a semi – fat fish that is part of the same species of salmon, a fish being both saltwater and freshwater (here we mention the inmate or sea trout).

Unlike other fish rich in fish oils, trout is a semi- fat fish, which provides 3 grams of fat per 100 grams of trout meat. It stands out for its content in proteins of high biological value, vitamins of group B (B1, B2 and B3) as well as vitamin A.


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