Which Fish Contains Most Fish Oil?

Fish oil has become a popular topic in wellness circles, and for good reason. Packed with essential omega-3 fatty acids, fish oil supports many of the body’s core functions. While supplements are widely available, many health-conscious individuals are looking to increase their intake through food. Let’s learn more about the role of vegetable and animal fats in our body and explore the health benefits of fish oil, which fish are richest in these fatty acids, and how certain herbs can complement your intake.

Fish Oil Benefits for Health

Heart Health

Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) play a significant role in supporting cardiovascular wellness. They are known to help maintain healthy cholesterol levels already within the normal range and support overall heart function.

A study shows that omega-3 fatty acids may support healthy skin and circulation. This phenomenon is also described in a systematic review and a meta-analysis.

Mental Health

We are all aware of the importance of prioritizing mental health. One of valuable products to support it is fish oil, which has been studied for its potential role in supporting cognitive function. DHA, abundant in fish oil, is a major structural component of the brain and may promote clarity and focus, especially as we age. Botanicals, such as some of the best mushrooms for brain health, may also promote cognitive function.

Joint Health

Regular intake of omega-3s is associated with supporting healthy inflammatory responses. This may contribute to greater comfort in joints and muscles, particularly for those leading active lifestyles. This phenomenon was described in a 2020 article. 

There are some simple tips you might want to incorporate into your daily routines to keep your joints healthy:

• Physical activity: jogging, swimming, walking, dancing — whatever you choose, just keep moving.
• Hydration: drink enough water every day, soda or coffee don’t count, your joints need fresh water.
• Consume healthy fats, especially omega fatty acids — in meals or with some of the best fish oil supplements.

Healthy Skin

Omega-3 fatty acids help maintain skin hydration and elasticity. They may be especially useful in seasonal skincare routines, supporting the skin barrier and overall radiance. A systematic review describes how the application of fish oil may support skin health. You might also consider consuming some of the best fish oil supplements or incorporating herbs into your skincare routine.

Bone Health

A 2020 study suggests that omega-3s may support bone density, particularly in aging adults. While not a substitute for calcium and vitamin D, they offer additional support for skeletal health.

Fish Rich in Fish Oil

While many types of fish contain omega-3s, some are particularly rich sources. Here are five fish to consider if you're looking to increase your intake naturally.

Trout

Rainbow trout is not only mild and delicious, but it also offers a high amount of omega-3s per serving. It’s also a good source of protein and B vitamins, making it a well-rounded choice for meals. Find a way to incorporate this fish into your meals or consider taking some of the best fish oil supplements.

Salmon

One of the best-known sources of fish oil, salmon is particularly rich in DHA and EPA. Wild-caught varieties offer higher concentrations and a more favorable omega-3 to omega-6 ratio. Read more about 

Sardines

Often overlooked, sardines are small but mighty. They pack a powerful omega-3 punch and provide calcium since they’re typically consumed with bones. They’re also low on the food chain, which may result in lower levels of heavy metals.

Herring

This oily fish is popular in many European cuisines and is rich in omega-3s. Herring is often pickled or smoked, but it can also be grilled or baked for a healthier option.

Mackerel

Known for its bold flavor, mackerel offers some of the highest concentrations of omega-3 fatty acids. It's an excellent option for those looking to support cardiovascular and cognitive wellness through diet.

Herbs Rich in Omega Fatty Acids

While fish is the most well-known source of omega-3s, some herbs and plants offer supportive nutrients that can complement your routine. These botanicals are not direct substitutes for fish oil, but they bring their own unique benefits to the table:

Ashwagandha

This adaptogenic herb is traditionally used to support the body's response to occasional stress. While it doesn't contain omega-3s in high concentrations, it is often combined with other herbs in wellness formulas that support energy, focus, and vitality.

It’s easy to consume ashwagandha. You can:  

• Infuse it with herbal teas.
• Add ashwagandha powder to your oatmeal, butter, or smoothie.
• Prepare “moon milk” or “golden milk”, mixing milk with ashwagandha, turmeric, cinnamon, and other spices.
• Consume the herb in Ashwagandha Tincture.

Maqui Berry

Known for its deep purple color and high antioxidant content, maqui berry is one of the incredible herbs everyone should eat. It may support healthy aging and immune function. It contains beneficial fats in small amounts, making it a supportive addition to a well-rounded diet.

There are lots of ways to incorporate maqui berry into your daily routines:

• Eat them whole;
• Add to yogurt or oatmeal;
• Make smoothies;
• Consume a Maquie Berry Tincture or Maquie Berry Capsules.

Watercress

This leafy green is rich in nutrients, including ALA (alpha-linolenic acid), a plant-based omega-3. There are also numerous watercress benefits to skin. 

It's a fresh, peppery option in salads and smoothies for a gentle herbal complement to fish oil intake. You can also consume it in a Watercress Tincture or Watercress Capsules.

Black Walnut

Black walnut hulls contain fatty acids and are often included in traditional detox blends. While better known for their internal cleansing support, they also contribute omega fatty acids in a unique botanical form.

You can easily consume it in a Black Walnut Tincture or Black Walnut Capsules.

Wild Geranium

Used in traditional herbalism, wild geranium is cherished for promoting healthy, radiant skin. It also contains some plant-based fatty acids, though more commonly, it complements herbal formulas for immune and tissue support.

You can infuse it with herbal teas, apply it to the skin as a moisturizer, or consume the herb in a Wild Geranium Tincture.

Conclusion

Fish oil remains one of the most effective natural sources of essential fatty acids, with wide-reaching benefits for heart, brain, joint, skin, and bone health. Incorporating omega-rich fish like salmon, sardines, and mackerel into your meals is a flavorful way to support wellness. 

And don’t overlook the power of herbs — botanicals like watercress, black walnut, and maqui berry offer complementary properties that round out a mindful approach to health. Whether through the sea or the soil, nature provides many paths to vitality.