Healthy Fish Sources & Health Benefits
©NadiaAlterio.caThe evidence is compelling. Experts are now suggesting that people eat two to three servings of fish a week or to supplement with an omega fatty acid supplement - WOMEN ESPECIALLY!
Udo's Oil Blend is the supplement recommended for essential fatty acid supplementation for women.
The omega-3 fatty acids found in fatty fish and fish oil does lower the risks of both coronary heart disease and stroke.
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Calories Mackerel (Atlantic) 297 20.0g High Omega-3, Improves cholesterol levels, helps psoriasis Salmon (Atlantic) 206 9.2g High Omega-3, Can lower risk of heart disease, depression, psoriasis, endometrial cancer and diabetes Trout 192 8.1g High Omega-3 Arctic Char 170 6.6g Good Omega-3 Swordfish 176 5.9g Small amounts Omega-3 Oysters 185 5.2g Good source of Omega-3, Iron and safe to eat year round Scallops 121 3.5g Good source of Selenium, Potassium and Vitamin B12 Tuna (canned) 145 3.3g Good Omega-3 Stripped Bass 140 3.3g Conjugated Linoleic Acid Seabass (Chilean) 140 2.9g Good Protein Clams 168 2.3g High in Iron Snapper 145 2.0g Small amounts Omega-3 Crab (Alaskan King Blue) 109 1.7g Can lower cholesterol Sole 133 1.7g Good Protein Flounder 133 1.7g Good source of Selenium (Anti-Oxidant) Squid 104 1.6g Good source of Potassium Shrimp 112 1.2g May protect against heart disease Tuna (Yellowfin) 123 1.0g Good Protein, lean and low fat Cod (Atlantic) 119 0.9g Low Fat and very lean Skate 131 0.9g Low Fat and very lean Food for Thought, Nutritional scales tip in fish's favour, Globe and Mail October 2006 - Canada