![Fish eggs: an excellent source of omega-3](https://img.passeportsante.net/1000x526/2014-03-24/i54998-les-oeufs-de-poisson-une-excellente-source-d-omega-3.jpg)
January 5, 2010 – Fish and seafood eggs, like those found in sushi, are an excellent source of omega-3s, a Spanish study reveals.
The researchers analyzed the lipid content of the eggs of 15 kinds of fish available in Spain. The eggs all contained omega-3s, but 7 of them were particularly rich (the percentages represent the proportion of omega-3s out of the total fatty acids).2):
- cuttlefish eggs (47%);
- European hake roe (44%);
- male mackerel eggs (39%);
- striped-backed bonito roe (38%);
- Atlantic salmon roe (36%);
- squid eggs (36%);
- lumpfish eggs (35%).
However, some also contain a lot of saturated fatty acids, the researchers note. In excess, saturated fatty acids increase bad blood cholesterol. Thus, the researchers recommend favoring eggs rich in omega-3, but low in saturated fat, such as European hake, lumpfish and Atlantic salmon.
European hake eggs are difficult to find in Quebec stores, but lumpfish and salmon eggs are available at all times.
Several experts, however, maintain that to maintain good cardiovascular health, you should consume at least 500 mg of omega-3 per day. For example, a 15 g serving of lumpfish roe achieves this intake, say the researchers.
Marie-Hélène Croisetière – PasseportSanté.net
1. Rincón-Cervera MÃ, Suarez-Medina MD, Guil-Guerrero JL. Fatty acid composition of selected roes from some marine species, European Journal of Lipid Science and Technology, 2009, vol. 111, no. 9, 920-25.
2. Cod, striped-backed bonito, female mackerel, male mackerel, common squid, sea bream, shrimp, cuttlefish, lumpfish, ling, European hake, hake, mullet, small bat, Atlantic salmon.
3. Percentage of docosahexaenoic (DHA) and eicosapentaenoic (EPA) acids out of the total fatty acids. To learn more about DHA and EPA: Essential fatty acids.