Omega-3 and omega-6 are groups of essential fatty acids that are involved in the synthesis of compounds called eicosanoids.


They are biologically active substances that are involved in the control of inflammatory and anti-inflammatory processes in the human body.

Omega-3 and Omega-6 fatty acids also influence other processes in human metabolism.

Unfortunately, a number of studies have shown that most people take a higher amount of Omega-6 and insufficient quantity Omega-3, their intake ratio sometimes reaching 1:16 and above.

This imbalance can have an adverse effect on our metabolism and health.

The key for our metabolism omega-3 are linolenic acid (ALA), eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA).


Omega-3 fatty acids EPA and DHA are found in seafood such as fatty fish such as salmon, mackerel, tuna, trout and shellfish water - crabs, mussels and oysters.

Another type of omega-3-ALA is found in other foods, including some vegetable oils such as rape and soybean, Linseed oil.


Omega-3 fatty acids should be obtained by intake of natural food rather than supplements as well as other metabolically important substances, such as vitamins and trace elements.

The recommended intake of seafood, including fish, is about 240g / 8oz per week.

Pregnant women as well as those who are breastfeeding should not consume tilefish, shark, swordfish and king mackerel because of their high content of methyl mercury.
It is also recommended to limit the consummation of albacore during pregnancy and nursing.

The recommended minimum daily intake of omega-3 fatty acids for adult women is about 1.1g /pe day and for adult men around 1.6g /per day.

The recommended maximum daily intake is about 2.5 grams per day.

The maximum intake is mainly based on the balance of the consumed Omega-6 fatty acids.

Salmon and mackerel are one of the most available and rich sources of omega-3 fatty acids.

The energy equivalent of 100 g / 3.53 oz cooked Atlantic mackerel is 262 kcal.

Protein - 23.85 g, Vitamin B12-19 μg, total fat 17.81 g.

The approximate content in the same portion of DHA is 0.7 g and that of EPA e 0.5 g or total omega-3 - 1.2 g.

The energy equivalent of 100 g / 3.53 oz cooked Atlantic salmon is 206 kcal.

Protein 22.1 g, Vitamin B12 -2.8 μg, total fat 12.35 g.

The approximate content in the same portion of DHA is 1.46 g and that of EPA is 0.69 g or total omega- 3 - 2.15g.

Salmon and mackerel, besides sources of useful biologically active substances, can be incredibly tasty and easy to prepare.

NCCIH data is used