What Are Fatty Fish?

Hey everyone, it's Karen here! When we talk about inflammation and nutrition this week, one type of food we'll mention is fatty fish. You may hear a lot about fatty fish, but I think there is a good deal of confusion about what exactly fatty fish are. So let's take a deeper dive! 

Fatty fish are a group of fish species known for their higher fat content, particularly in the form of omega-3 fatty acids. These are essential fats that the human body needs but cannot produce on its own. Omega-3 fatty acids are known for their anti-inflammatory properties and have been linked to various health benefits, including:

• Heart health: Can reduce the risk of heart disease by lowering blood pressure and triglycerides, and improving cholesterol levels.
• Brain health: Plays a crucial role in brain development and may help protect against cognitive decline and mental health disorders.
• Joint health: May reduce joint pain and inflammation in conditions like arthritis.
• Eye health: Beneficial for maintaining good vision and may lower the risk of age-related macular degeneration.

Varieties of Fatty Fish:

• Salmon: Salmon is one of the most popular fatty fish. It comes in various varieties, such as Atlantic salmon and Pacific salmon (e.g., sockeye, coho and chinook). Wild-caught salmon is often considered more sustainable than farmed salmon. And don't forget about canned salmon - it's easy and affordable!

• Mackerel: Mackerel is an oily fish with a distinctive flavor. It's rich in omega-3s and vitamin B12.

• Sardines: Sardines are small, oily fish that are often sold canned. They are a great source of calcium, vitamin D, and omega-3s.

• Herring: Herring is another oily fish with a mild flavor. It's often pickled or smoked and is rich in omega-3s.

• Trout: Both freshwater and saltwater trout varieties are available. They are a good source of omega-3s and provide essential nutrients like vitamin D and selenium.

• Anchovies: Anchovies are small, intensely flavored fish often used as a topping for pizzas and salads. They are high in omega-3s and calcium.

While fatty fish are the best food source of omega-3s, there are plant-based sources of a fat called alpha-linolenic acid (ALA), which the body can convert into omega-3 fatty acids (although at fairly low rates). Food sources of ALA include flaxseeds, chia seeds, hemp seeds, walnuts, soybeans, tofu and leafy greens.