List of fatty fish
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List of Fatty Fish: A Comprehensive Overview
Fatty fish are renowned for their high content of beneficial omega-3 fatty acids, which are essential for maintaining cardiovascular and neurological health. This article synthesizes findings from various studies to provide a detailed list of fatty fish, highlighting their fatty acid profiles and nutritional benefits.
Mediterranean Fatty Fish
Sardine (Sardina pilchardus), Anchovy (Engraulis encrasicholus), and Picarel (Spicara smaris)
These Mediterranean fish are excellent sources of omega-3 fatty acids. Sardines, in particular, have the highest concentration of omega-3s, making them a superior choice for a healthy diet. Anchovies and picarels also have significant fat content, especially during the late winter to spring period for anchovies and picarels, and spring to early summer for sardines1.
Commercially Important Fish from Turkey
Scad, Mullet, and Red Scorpion Fish
These fish species from the Mediterranean, Aegean, and Black Seas are rich in polyunsaturated fatty acids (PUFAs), particularly EPA and DHA. Scad has the highest proportion of PUFAs-n3, making it a valuable source of these essential fatty acids2.
Salmonid Fish from Siberia
Arctic Cisco, Least Cisco, Muksun, and Arctic Charr
Salmonid fish from the Gydan Peninsula in Siberia are notable for their high content of essential PUFAs. Arctic charr, in particular, has the highest concentration of fatty acids, making it an excellent choice for those seeking to increase their intake of omega-3s3.
Brazilian Freshwater Fish
Brycon cephalus (BC) and Cichla ocellaris (CO)
Among Brazilian freshwater fish, BC and CO stand out for their high lipid content and superior nutritional quality indices. These species are rich in DHA, contributing significantly to a healthy diet4.
South Pacific Fish
Mackerel and Red Cusk-Eel
Mackerel from the South Pacific is particularly rich in EPA and DHA, with the highest recorded amounts among the studied species. Red cusk-eel, on the other hand, has the lowest content of these fatty acids5.
Marine Water Fish from the Mediterranean Sea
European Hake and Annular Seabream
European hake has the highest proportion of n-3 PUFAs among 34 studied marine water fish species from the Mediterranean Sea. These fish are rich in EPA and DHA, essential for a balanced diet6.
Eastern Central Pacific Fish
Caranx caballus and Scomberomorus sierra
These fish species from the eastern central Pacific have moderate proportions of n-3 fatty acids. Caranx caballus, in particular, has the highest concentration of EPA and DHA, making it a highly recommended source of omega-3s7.
Pacific Northwest Coastal Fish
Herring and Walleye Pollock
Herring is categorized as an oily fish with a high proportion of n-3 highly polyunsaturated fatty acids (HUFAs), including EPA and DHA. Walleye pollock, while leaner, still provides a significant amount of these beneficial fatty acids8.
Malaysian Freshwater Fish
Siamese Sepat, Black Siakap, and Tilapia
These Malaysian freshwater fish have varying levels of omega-3 and omega-6 fatty acids. Siamese Sepat has the highest omega-3/omega-6 ratio, making it a particularly healthy choice9.
Freshwater Fish from the Indus River
Cyprinus carpio, Labeo rohita, and Oreochromis mossambicus
These fish species are rich in essential PUFAs, with Labeo rohita containing the highest amounts. They are excellent sources of omega-6 PUFAs, contributing to a balanced and nutritious diet10.
Conclusion
Fatty fish are a crucial component of a healthy diet due to their high content of omega-3 fatty acids. From Mediterranean sardines to Siberian Arctic charr and South Pacific mackerel, these fish provide essential nutrients that support cardiovascular and neurological health. Including a variety of these fatty fish in your diet can help meet the recommended daily intake of beneficial fatty acids.
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Most relevant research papers on this topic
Seasonal variation in the fatty acid composition of three Mediterranean fish - sardine (Sardina pilchardus), anchovy (Engraulis encrasicholus) and picarel (Spicara smaris)
Sardine, anchovy, and picarel show significant seasonal variations in fatty acid composition, with sardine being the best source of n 3 fatty acids and picarel having the highest oleic acid content.
Highly CitedFatty acid profiles of commercially important fish species from the Mediterranean, Aegean and Black Seas
Fish species from Turkey's Mediterranean, Aegean, and Black Seas have high levels of EPA and DHA, increasing their nutritional value and increasing their market value.
Highly CitedFatty Acid Content of Four Salmonid Fish Consumed by Indigenous Peoples from the Yamal-Nenets Autonomous Okrug (Northwestern Siberia, Russia)
Arctic charr and adult Arctic cisco are the highest sources of essential polyunsaturated fatty acids in the traditional diet of indigenous peoples in northwestern Siberia, Russia.
Rigorous JournalFatty acid profiles of five farmed Brazilian freshwater fish species from different families
Brazilian freshwater fish species Brycon cephalus and Cichla ocellaris have high n-3 PUFA content, particularly DHA, and are considered excellent for human health due to their relevant lipid quality.
Rigorous JournalQuantification and Distribution of Omega-3 Fatty Acids in South Pacific Fish and Shellfish Species
South Pacific fish and shellfish species vary in omega-3 fatty acid content, with mackerel and sea squirt being the highest sources, aiding in achieving recommended daily intakes.
Rigorous JournalFat content and fatty acid compositions of 34 marine water fish species from the Mediterranean Sea
Fish species from the Mediterranean Sea are rich in n-3 polyunsaturated fatty acids, particularly eicosapentaenoic acid and docosahexaenoic acid.
Highly CitedThe lipid content and fatty acid composition of four eastern central Pacific native fish species
Caranx caballus, Cynoscion phoxocephalus, Lutjanus guttatus, and Scomberomorus sierra are low-calorie, nutritious fish species that meet Panamanian population's n-3 fatty acid dietary requirements.
Evaluating nutritional quality of Pacific fish species from fatty acid signatures.
Pacific fish species have a high proportion of n-3 HUFAs, which contribute to their nutritional quality, while MUFA contents are lower (P P ).
Highly CitedFatty acid composition of some Malaysian freshwater fish
Most Malaysian freshwater fish contain less than 20% lipid by weight, with monounsaturated fatty acids being the highest, followed by saturated and polyunsaturated fatty acids, and -6 fatty acids being higher than -3 fatty acids.
Highly CitedChemical compositions and fatty acid profiles of three freshwater fish species
Fish species Cyprinus carpio, Labeo rohita, and Oreochromis mossambicus from the Indus River, Pakistan, have distinct chemical compositions and fatty acid profiles, suggesting potential for healthy human diets.
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