오메가3 영양제 디시, 연어보다 오메가3가 2배 많은 생선 음식, 아직 모르셨나요?

[YakAl's 3-Line Summary💊]

Omega-3 is a component your body cannot produce directly,so, it must be replenished through food or supplements..
Salmon is NOT the #1 omega-3 source.. Surprisingly, trout ranks overwhelmingly first at 4.6g per 100g..
If it's difficult to eat fish every day,, an omega-3 supplementis also a convenient way to supplement..

Hello, I'm Aiden from YakAl..

These days when you go to the store, you see quite a few foods labeled 'Omega-3 Fortified.'?

It's on milk, eggs, and even bread..

It shows how much people are looking for omega-3,, but not many people actually know how much omega-3 is in which fish..

Today, I'm revealing the omega-3 fish content rankings I compiled by digging through research papers, the US Department of Agriculture database, and the Korean food nutrition database.!

The #1 ranking will be quite surprising. 😤

오메가3 디시, 우리 몸이 직접 만들 수 없는 성분이라, 반드시 음식이나 영양제로 채워야 합니다.

Omega-3: Why Your Body Can't Make It Itself

Your body makes most things on its own..

Glucose, cholesterolâto some extent, you synthesize these directly..

But omega-3 fatty acids are different..

No matter how long you wait, it doesn't get made inside your body..

That's why it's called an 'essential fatty acid.'.

The word 'essential' is here for exactly that reason:.

you must get it from outside through food or supplements..

What happens if you don't get enough omega-3??

Omega-3 keeps your heart and blood vessels healthy, regulates blood pressure,, and helps lower blood triglycerides..

It also affects brain function and memory, and suppresses inflammatory responses in your body. It's an important component for eye health and vision protection..

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In the end, the heart, brain, and eyesâ — three of the most important areas in our bodyâomega-3 is the component that covers all of them..

Omega-3 comes in three types: EPA, DHA, and ALA.

Omega-3 is often thought of as a single component, but in reality, EPA, DHA, ALA it's divided into three types..

Each has a different role, and the foods where they're mainly found differ as well..

Type	Primary Function	Foods Where It's Found
DHA	Brain cell formation, vision development	Blue fish like mackerel, salmon, and tuna
EPA	Improved blood circulation, inflammation suppression	Blue fish like mackerel, salmon, and sardines
ALA	Converted in small amounts to EPA and DHA in the body	Flaxseeds, walnuts, perilla oil, and other plant-based foods

In particular, DHA and EPAcan be concentrated in fish,, which is why blue fish is considered the representative food for omega-3 intake..

The ALA found in plant-based foods does convert to EPA or DHA in your body, but the conversion rate is very low, ALA so direct intake through supplements is more efficient..

오메가3에는 3가지 종류가 있습니다 — EPA, DHA, ALA 디시 오메가3 효능

Top 6 Fish High in Omega-3âRanking by 100g

This ranking is based on the total of EPA+DHA+ALA per 100g..

It may be a bit different from the order you're familiar with, so please watch to the end.!

Rank	Fish	Omega-3 Content per 100g
1st Place	Trout	4.6g
2nd Place	Mackerel	2.6g
3rd Place	Dogfish shark	2.0g
4th Place	Salmon	1.9g
5th Place	Herring	1.8g
6th Place	Tuna	1.6g

6th Place â Tuna (1.6g per 100g))

Since tuna is such a large fish, the omega-3 content varies quite a bit depending on the part..

Generally distributed canned tuna contains less omega-3 than premium sashimi-grade tuna,, particularly bigeye or bluefin tuna, which have even higher omega-3 content..

It's a fish you can enjoy in various waysâsushi, salad, steak, and more..

5th Place â Herring (1.8g per 100g))

Herring is much more familiar in Northern Europe than in Korea..

It's often eaten smoked or pickled,, and like mackerel, it's fatty and rich in omega-3..

With EPA and DHA packed into its small, tender flesh,, it's a fish that consistently supports heart health..

4th Place â Salmon (1.9g per 100g))

Salmon is a fish that works well in any preparationâin salads, sushi, grilled, or steak..

Its omega-3 content is in the top tier, and thanks to DHA, it has positive effects on brain function and skin health..

Many people think of salmon first when it comes to omega-3,, but in fact, there are fish with even more omega-3 than salmon..

3rd Place â Dogfish Shark (2.0g per 100g))

It's included in the ranking because it's in the database,, but in reality, it's not easy to find this fish..

Even I don't have the confidence to eat it!... 😅

2nd Place â Mackerel (2.6g per 100g))

Mackerelis the true cost-performance champion when it comes to omega-3..

It frequently appears in Korean home cooking, and with high DHA and EPA content, it provides real benefits for heart health..

You can enjoy it grilled, braised, or raw,, and at an affordable price, it's the most practical choice for consistent intake..

1st Place â Trout (4.6g per 100g))

It's nearly double mackerel's content..

Trout tastes similar to salmon but is softer and richer, so most people who try it are satisfied..

You can enjoy it in various waysâraw, grilled, smoked, and more,, and in terms of omega-3 intake, it's overwhelmingly efficient..

If you want to take care of your brain, heart, and eye health all at once, trout could be a good choice..

For reference, amberjack, known as a winter delicacy, has up to about 1.4g per 100g, so unfortunately, it didn't make this ranking. 😅

If It's Difficult to Eat Fish Every Day?

While it would be great to eat fish regularly, eating it every day isn't realistically feasible..

Some days you can't be bothered to debone it, and some days you don't have time to cook..

That's when an omega-3 supplement becomes a practical alternative..

An omega-3 supplement is the active ingredient from fishâEPA and DHAâconcentrated and put into small capsules..

However, there's one thing worth knowing when choosing a supplement..

Even with the same omega-3 supplement, TG form, EE form, or rTG formcan significantly differ in absorption rate and price..

This means the difference between a 20,000 won product and a 50,000 won product isn't just brand difference..

If you want to know what criteria to use when choosing an omega-3 supplement, check the content a pharmacist compiled directly here..

👉 [Omega-3: The Secret Behind the 20,000 Won vs 50,000 Won Difference ]

And one more thing:, When taking omega-3 supplements, fishy aftertaste burpsare bothersome for many people..

It's not just a matter of product qualityâit's also related to how you take it and your posture after consumption..

If you're curious about why fishy aftertaste burps occur and how to reduce them, check out the column below.!

👉 [Why Omega-3 Causes Fishy Aftertaste Burps and How to Avoid It?]

In Closing

Omega-3 is a component your body cannot produce directly, so, it must be replenished through diet or supplements..

As the ranking I organized today shows, it's especially abundant in oily fish like trout and mackerel..

Don't forget that on days when it's hard to get it from meals, an omega-3 supplement is a good supplementary tool.! 😉

오메가3 영양제 디시, 송어나 고등어처럼 기름기가 자르르한 생선에 특히 많이 들어 있습니다.

By the way, if you exercise regularly, it's worth knowing that omega-3 also helps with muscle recovery and inflammation suppression..

Beyond just 'it's good for your health,' check below to see how it contributes to enhancing your workout results.!

👉 [Why You Should Take Omega-3 When You Exercise]