Content

• Steps
• Warning

Almost everyone knows that eating more fish and fish is a part of a healthy diet, but not everyone knows the underlying reasons why we should eat more fish. One of the main benefits of eating fish is the amount of omega-3s in fish, especially with certain types of fish. Omega-3 fatty acids are essential for brain development and overall health, so we need to know how to maximize omega-3 intake by choosing good fish. most aimed at improving diet. The following article will tell you why you should eat plenty of omega-3s, how to choose omega-3 rich fish, and how to choose the best.

Steps

Method 1 of 2: Choose the right Fish

1. 

   
   
   Understand how much omega-3 your body needs. Basically, omega-3 is a polyunsaturated fatty acid that is essential for the body. Omega-3s help develop both brain and physical, and in particular, omega-3 also has overall anti-inflammatory properties. This acid also works to lubricate arteries to inhibit plaque buildup and may help treat or prevent a number of diseases such as heart disease, high blood pressure, cancer, diabetes, and arrhythmias.
   • The daily dose of omega-3 is 1.1 g / day for women, and 1.6 g / day for men, experts recommend. However, you can increase your omega-3 intake by 2-3 g / day.

2. 

   
   
   Choose cold water fish that is high in fat. The average amount of omega-3 in each fish depends on the fish's physiology, diet, and habitat. Fish that eat algae (or eat small fish that eat algae), often have high DHA (a component of omega-3), and DHA is stored in the fat layer as insulation from cold water, these fish is the best source of omega-3.
   • Below is a table of the amounts used for each type of fish high in omega-3s according to this chart, calculated as a standard serving size of 170g. You can refer to the full chart for more information.
   • Salmon - 3.2 g
   • Anchovies - 3.4 g
   • Pacific sardines - 2.8 g
   • Pacific mackerel - 3.2 g
   • Atlantic mackerel - 2.0 g
   • Salmon white - 3.0 g
   • Bluefin tuna - 2.8 g
   • Rainbow trout - 2.0 g

3. 

   
   
   Processed with other seafood. You should consume about 220-340g omega-3 rich fish for 1 week. You should also combine with a variety of other seafood to help increase the omega-3 intake and also enrich the meal diversity. Depending on the caloric needs, each serving can range from 110-170g.
   • Below is also a table of quantities used for some fish species similar to the table above:
   • Canned tuna with water- 1.4 g
   • Blue crab or King Alaskan crab - 0.8 g
   • Flounder - 1.0 g
   • Shrimp or scallops - 0.6 g
   • Sea perch or cod - 0.4 g
   • Lobster - 0.2 g

4. 

   Know the origin of the fish, how to raise it as well as how to catch it. The French have a proverb "You show what you eat", and so do fish. (Fish shows the environment it lives in.) Fish that live in a clean, healthy environment and well caught and prepared provide more omega-3s and will not be contaminated with certain accompanying additives such as toxins. . Many people also believe that fish tastes better, will be easier to eat.
   • If possible, you should choose to buy fish with clear origin and timing. Do not base on the size of the store but determine the quality and origin of the fish, you should ask the vendor for more clear information.
   • You should try to pay close attention to how you fish because the way you fish it can determine the quality of the fish itself.

5. 

   Limit your intake of fish that are high in mercury and other toxins. One of the main reasons to find out where fish comes from is to get more information about the potential for the fish to be contaminated. For example, PCBs, an industrial pollutant that causes cancer, is found to be more abundant in farmed salmon than in wild salmon.
   • As far as we know, mercury interferes with brain development in fetus and children and affects brain function in adults. Pregnant women are especially advised to limit their intake of fish high in mercury, usually eating only 340 g / week (2-3 servings), or even less if it's shark and swordfish.
   • Large predatory fish are the biggest culprit, because large predatory fish often consume a lot of small fish containing mercury. Therefore, although it contains a lot of omega-3s, you should be cautious about eating certain fish species such as shark, swordfish, eel, mackerel, marlin, orange roughy, and bluefin tuna. Canned tuna has moderate levels of human contamination, but canned longfin tuna is likely to contain more mercury than canned white tuna.
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Method 2 of 2: Maximize your omega-3 intake

1. 

   Balance omega-3 and omega-6. Omega-6 is a polyunsaturated fatty acid found in vegetable oils such as corn oil, cottonseed, soybeans, safflower, and sunflower. However, many studies show that reducing omega-6 consumption while increasing omega-3 intake is more beneficial for health.
   • A ratio of omega-6 to omega-3 at 1: 1 is best, but you can increase it to 2-4: 1.
   • To increase this ratio, you should eat more fish and less fried fast foods, like chips, cookies, donuts, etc.

2. 

   Prepare fish properly. Choosing the right fish is the first step. Following proper preparation and preparation of omega-3 to keep omega-3 from turning into excessive unhealthy fat or sodium (while also seasoning) is a very important step.
   • Bake the fish instead of frying it, so as not to increase the unwanted omega-6 into omega-3.
   • To reduce the amount of mercury and other toxins, it is advisable to remove the skin and outer fat of the fish, which tends to contain the most toxins.
   • If you intend to remove the water from the canned tuna, you should choose canned tuna with water. In oils that contain much higher omega-3s than in water, choosing canned fish with water helps to limit the amount of omega-3 lost when water is removed.

3. 

   Incorporate more different fish into your diet. Maybe you don't like fish, or maybe just love to eat frozen fish that is fried up, but make a creative effort to incorporate more omega-3 rich fish into your dinner menu.
   • Try replacing meat with fish. For example, you can use salmon or tuna as a substitute for beef or chicken when cooking.
   • Many people may not like anchovies, but this fish contains a lot of omega-3 and can easily cook a variety of dishes. Chopped anchovies, for example, can dissolve in a dipping sauce and taste as salty as meat, but not fishy. Try adding anchovies to your pasta sauce next time.
   • Algae are not fish, but algae are the building blocks of omega-3s in fish. Like seaweed and kelp, algae are edible and rich in DHA, a component of omega-3. Sometimes you can skip fish, and eat algae directly, or better yet, incorporate omega-3-rich fish into your favorite food.

4. 

   Eat other foods high in omega-3. Omega-3s in fish contain DHA and EPA, both of which are very beneficial for health. Meanwhile, the omega-3s of other foods are high in ALA, and although this type of omega-3 has less benefit, it is essential for converting into other omega-3s. A person with a requirement of 2000 kcal / day needs to consume about 2.2-4.4 g ALA.
   • Some foods that provide ALA fatty acids - are in the omega-3 group, such as soybeans, canola, walnuts, flaxseeds, and foods rich in ALA fatty acids like eggs and some types of peanut butter. other).

5. 

   Consider taking an omega-3 supplement. If you cannot get enough omega-3 foods, and are in need of omega-3 as you were pregnant, or you simply want an omega-3 supplement, consult your physician. on how to take omega-3 supplements.
   • The most common omega-3 supplement is fish oil pills. Some people complain that this fish oil has an unpleasant, fishy taste, but currently on the market there are many different types of fish oil (and also many with different quality control), so you should Find out which fish oil is right for you.
   • Most people are concerned about omega-3 deficiency, but consuming too much omega-3 can be dangerous for some, as excess omega-3 can cause bleeding. No background consume an average of more than 3g omega-3s per day without your doctor's permission.
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Warning

• If you choose to supplement with omega-3 with fish oil, you should consult your doctor before taking it. Taking too many omega-3 supplements can put you at risk of bleeding for some people.