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 Many of the benefits we get from Cod Liver Oil, Essential Fatty Acids (EFAs) and Fish Oil supplements can also be received from eating other oily fish such as mackerel and herring. Oily fish are the richest source of Omega-3 essential fatty acids so we should make them a regular part of our diet.
A mediterranean style diet rich in essential fatty acids in the form of fresh fish and vegetable oils, together with fresh, unrefined fish, fruit and vegetables is responsible for good health and well being.
Oily fish such as sardines and mackerel are needed to boost our levels of EPA and DHA and some of the best sources of these Omega-3 Essential Fatty Acids are;
- Anchovies
- Bass
- Carp
- Cod
- Haddock
- Halibut
- Herring
- Lake trout
- Mackerel
- Mullet
- Rainbow trout
- Red snapper
- Salmon
- Sardines
- Sole
- Sprats
- Squid
- Swordfish
- Tuna
Note that Tuna should be bought fresh and not tinned, as the fish oil is commonly drained off and replaced with refined vegetable oils.
Many of the wet fish available in supermarkets and fish shops, particularly trout, have been reared in hatcheries and farms where they are fed soya meals or grains which contain little or none of the Omega-3 Essential Fatty Acids that plankton contains. As a result the quality of the fish oils are not as high as "free range" fish.
Fish naturally fed on plankton are the oiliest so look out for organic or "free range" fish and if in doubt ask your fishmonger or supermarket for advice.
The best way to gain the benefits of oily fish is to eat the fish raw and if you are a fan of Japanese cuisine, you should enjoy this Sushi style food. If you are unable to eat raw fish or just don't like eating fish in this manner the next best method is to bake your fish before eating it as this will preserve the Essential Fatty Acids in the fish more effectively than grilling or frying.
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