Everyone knows that they should eat more fish. It’s good for you. The American Heart Association says you should get 2-4000 mg of omega 3 (EPA and DHA) per day.
An interesting study recently published analyzed different types of fish and asked “where’s the … omega 3?”
Remember Nutrition Workshop? The key to essential fatty acids is balance between omega 3 (anti-inflammatory) and omega 6 (pro-inflammatory). the authors inform us that “farmed salmon is by far the richest the richest source of arachidonic acid (bad) in most western diets and raises important questions regarding it’s consumption”. In fact, farmed tilapia has such a lopsided fat profile that “the inflammatory potential of hamburger and pork bacon is lower than the average serving of farmed tilapia”.
This doesn’t mean that bacon’s good for you, it illustrates how bad farmed tilapia is.
The take away from this is that “our research reveals that certain intensively farmed species of fish contain PUFA profiles that have been shown to be detrimental to human health”.
The score on good fish-bad fish fatty profile:
The winners are (all wild):
- Sockeye salmon
- Copper River Salmon
- Bronzini (I’ve never seen one either)
- Coho Salmon
Honorable mention to farm raised trout
The losers are:
- Red Snapper
- Sole, croaker, perch, flounder, hake, bass, swordfish, escolar, corvina, triggerfish, wahoo, grouper.
- farm raised salmon
The killers are:
- Fram raised tilapia
- Farm raised catfish
I quote “farm raised tilapia and catfish have low levels omega 3 along with levels of arachidonic acid (omega 6) so high they can be considered detrimental.”
PS. If you are wondering what’s the difference between omega 3 and 6, if PUFA and arachidonic acid sound like foreign words, it’s a sign. A sign that you need to come to the next Nutrition Workshop.
The Content of Favorable and Unfavorable Polyunsaturated Fatty Acids Found in Commonly Eaten Fish
Kelly L. Weaver, Priscilla Ivester, Joshua A. Chilton, Martha D. Wilson, Prativa Pandey, Floyd H. Chilton