Fish and omega 3 fatty acids
Fish, Omega-3 Fats and Cancer
Oily fish such as swordfish, atlantic salmon, gemfish and spanish mackerel, are rich sources of omega-3 fatty acids.
Omega-3 fatty acids are associated with a range of health benefits,
such as lowering the risk of heart disease and relieving inflammatory
conditions such as rheumatoid arthritis and inflammatory bowel disease.
Table : The omega-3 fatty acid content of fresh ( and canned fish)
Fish species |
Fresh or canned |
n-3 FA content (mg/100g) |
Swordfish |
Fresh |
1059 |
Salmon, Atlantic |
Fresh |
689 |
Gemfish |
Fresh |
441 |
Mackerel, spanish |
Fresh |
411 |
Trout, rainbow |
Fresh |
309 |
Warehou, silver |
Fresh |
308 |
Dory, silver |
Fresh |
303 |
Mullet, sea |
Fresh |
299 |
Snapper |
Fresh |
223 |
Redfish |
Fresh |
194 |
Dory, john |
Fresh |
188 |
Perch, brownband sea |
Fresh |
167 |
Bream, yellowfin |
Fresh |
146 |
Mullet, yelloweye |
Fresh |
133 |
Perch, reef ocean |
Fresh |
119 |
Tuna, yellowfin |
Fresh |
117 |
Snapper, goldband |
Fresh |
114 |
Ling, pink |
Fresh |
113 |
Flathead, marbled |
Fresh |
99 |
Barramundi, salt water |
Fresh |
98 |
Barramundi, fresh water |
Fresh |
89 |
Sardine |
Canned |
2837 – 4044 |
Mackerel |
Canned |
1409 – 3570 |
Salmon |
Canned |
497 – 2738 |
Tuna |
Canned |
177 – 370 |
Does eating fish reduce the risk of cancer
Experimental studies and some studies in humans suggest that eating more fish and omega-3 fatty acids may protect against cancer. Overall there is limited but suggestive evidence for associations between increased fish consumption and a reduced risk of breast, rectal and prostate cancer.
How much fish should I eat?
The Cancer Council NSW recommends people:
- Eat fish (preferably oily) at least two times per week
- Include some plant foods and oils rich in omega-3 fatty acids in their diet.