Fish types that are "Omega-3 powerhouses" to add to your daily meals

Despite their small size, herring contain many nutrients beneficial for health. Photo: NOAA.

Fish is a healthy food that adds valuable vitamins, minerals, and fats to the diet, while serving as a high-quality protein source to replace red meat and poultry.

The UK National Health Service (NHS) recommends eating at least two portions of fish per week, including one portion of oily fish. These types of fish all contain omega-3 fatty acids - essential for heart and brain health, as well as mood regulation.

Sardines

According to Health magazine, despite their small size, sardines contain large amounts of nutrients beneficial for the heart and brain.

"Small and low on the food chain, sardines accumulate very little mercury, yet are exceptionally rich in EPA and DHA, vitamin D, B12, calcium, and selenium," shared Amanda Kahn, a board-certified internal medicine physician and longevity expert, with Health.

In addition, sardines are an excellent source of omega-3 fatty acids, wild-caught and affordable. These fish provide 2 grams of heart-healthy omega-3 fatty acids per 85g serving. This is one of the highest omega-3 contents and lowest mercury levels among fish types.

Sardines are oily fish rich in vitamins and provide more nutrition when eaten with skin and bones. Sardines also contain an abundant source of calcium and vitamin D, supporting bone health and immune function. They are also a safe choice for pregnant and breastfeeding women.

Sardines are one of the healthy rustic dishes, where even the bones can be eaten. Photo: Shutterstock.

Herring

According to American nutritionist Julia Zumpano from Cleveland Clinic, herring is a small, oily fish somewhat similar to sardines. As a great source of vitamin D and zinc, herring has a delicate flavor with soft flesh. Oily fish like herring provide about 1.5 grams of omega-3 fatty acids per 85g serving.

Herring also contains more omega-3 fatty acids than salmon or tuna, which are essential for human health because our bodies cannot synthesize these fats themselves.

An 85g serving of herring also contains 11.1 micrograms of vitamin B12, meeting more than 400% of a person's daily requirement. Vitamin B12 is essential for nerve function and the production of neurotransmitters, including serotonin and dopamine, which affect mood regulation.

Adding herring to the daily diet helps maintain red blood cell health. The protein in herring is a source of amino acids, necessary for the production of hemoglobin in the body.

Herring also contains less mercury compared to other omega-3 rich fish you might be eating, such as tuna, king mackerel, swordfish, and halibut.

Mackerel

According to BBC Good Food, mackerel is rich in healthy fats, protein, and selenium—substances important for a healthy immune system and thyroid function. Atlantic mackerel and Atka mackerel from Alaska have high anti-inflammatory omega-3 fatty acid content and low mercury levels.

However, not all types of mackerel are highly rated. King mackerel, from the Western Atlantic and Gulf of Mexico, has high mercury levels. Zumpano also recommends limiting Spanish mackerel intake due to concerns about mercury content.

Anchovies

Anchovies can help boost omega-3 intake and other nutrients, thereby reducing the risk of heart and brain-related diseases. Anchovies also contain a significant amount of calcium, which is crucial for cardiovascular health. An 85-gram serving of anchovies meets 15% of a person's daily calcium requirement.

This type of fish is also rich in iron, necessary for oxygen transport, energy production, and the creation of neurotransmitters, making them important for a healthy brain.

Anchovies are packed with nutrients and flavor, yet low in pollutants or mercury contamination, making them suitable for frequent use in salads or sauces.