Which one has more omega 3 and other nutrients?

When shopping at the grocery store, you have probably noticed that Fish products are generally stamped with a “wild fished” or “breeding” label.

But what type of fish is actually a healthier choice?

Although this will probably not have a substantial impact on your health, experts say that there are nutritional, economical and environmental differences between wild fish and farm fish that can help you decide which one to buy. Here’s what you need to know.

A few decades ago, almost all the fish that the Americans ate came from nature. Today, it is closer to a 50/50 split, Dave Love, PHD, MSPH, researcher and professor of aquaculture and peaches to the Johns Hopkins Center for a habitable future, told Health.

For most types of fish, you can find breeding and savage options with grocery store. However, some fish are more difficult to raise and raise, and can only be available as wild.

The distinction between the two is quite simple:

• Savage Referring to the fish captured in their natural habitats, such as oceans, rivers or lakes.
• High on the farm (aquaculture) means that the fish has been raised for consumption in a large tank, a pond, a pen or other well -controlled environment.

But the labels are not always exact. In a study in 2024, the researchers evaluated 52 sushi restaurants and found that 32% of the salmon samples tested were raised on the farm, even if they were labeled as wilderness. Non -profit OCEANA data also found that 67% of salmon samples were poorly labeled in restaurants, while 20% were poorly labeled in grocery stores.

There are nutritional differences between wild fish and breeding fish, in particular, Wild fished fish are generally considered richer in nutrients. However, choosing the healthier option is not always so clear.

A study revealed that the salmon raised on the farm had more omega-6 fatty acids, while wild fished salmon had higher concentrations of omega-3 fatty acids, copper, zinc and iron. Breeding fish tend to be a little higher in calories, but wild caught fish often have more contaminants.

In the end, “the difference is not [nutritionally] significant,” Sandra Arévalo, MPH, RDN, spokesperson for the Academy of Nutrition and Dietetics, said Health.

In fact, nutrition can also vary depending on the species of individual fish, as well as the conditions where the fish are high or captured, said Love.

For example, a study of salmon revealed that the Species play a more important role in determining nutrition than if the fish were captured by wild or breeding.

The place was also important, the researchers noted. The salmon caused in earthly farms had higher levels of omega-3 fatty acids than those raised in ocean pens, while farming salmon in Scotland had more omega-3 than those in Canada, Chile or Ireland.

And of course, nutrients change depending on the type of fish you buy too. Wild mackerel and anchovies, for example, have higher levels of iron, omega-3, vitamin B12 and vitamin A than salmon. But they also have lower levels of zinc and selenium.

Makeup of nutrients is not the only thing that should influence your decision to buy high fish or wild fish – there are several other factors to keep in mind, experts said.

Use of antibiotics

Some fish farmers use antibiotics to keep their fish healthy and prevent diseases. Researchers have raised concerns Overwards contributes to resistance to antibiotics, which has serious public health risks. Some studies suggest that residual antibiotics can stay in fish, although international regulations limit these levels to ensure that food is safe.

Color

The color of the fish can offer clues to its health and nutritional properties, as well as freshness.

For example, A pink or reddish color in the salmon comes from antioxidant astaxanthine, which is a carotenoid that wild fish get by eating crustaceans like the Krill or the Shrimp. It is also added to farm fish diets. Red salmon (wild fish) and rainbow trout (a farm fish) have the highest levels of astaxanthine.

Pink and red colors also indicate higher levels of healthy fats Like omega-3, while white fish have lower levels.

To make sure that the fish you buy is safe and fresh, make sure that the flesh has an almost translucent quality and that you avoid everything with large bruises or other bloody spots.

Cost

The wild fisheries fish, in some cases, are more expensive than the breeding fish. But it is not a hard defined rule.

“The premium is more for the form”, “ said love. For example, fish sticks and canned tuna which are wild are cheaper. Meanwhile, the fresh nets can be more expensive, whether they are raised on the farm or in the savage.

Environmental impact

Different species of Breeding fish have various impacts on the environment:

• Salmon and trout breeding requires feeding large amounts of smaller and wild -cave fish, which can exhaust them from their environment.
• The rising of money and carp at the bifer’s head produces less greenhouse gas, but requires more water than salmon and trout.
• The salmon and the other fish that escape farms harm the overall genetics and the survival of wild fish.

In comparison, Wild dough fisheries generate lower greenhouse gas emissions. However, overfishing is a major concern, Because it can disrupt oceanic ecosystems and the genetics of fish species.

Heavy and polluting metals

Some research has suggested that Wild fished fish tend to have higher levels of mercury and other organic contaminants.

If this is true of what you eat, “no matter how wild this fish is, it will still not be good for you,” said Arévalo.

However, the quantity of heavy metals and pollutants in the fish really depends on its species and the place where it has been captured or cultivated.

But to make sure you avoid high levels of mercury, Choose smaller fish with a shorter lifespan, As older, the biggest fish tend to contain more mercury. In particular, do not consume a shark, sea, mackerel of the king, bigeye tuna, rough orange, killer or marlin if you are concerned with pollution by heavy metals.

This is particularly important for pregnant and children, who are most vulnerable to this contaminant.

Current American food directives Recommends eating about two portions of fish per week. But more than 75% of adults and more than 90% of young people do not meet these requirements.

Fish and other seafood provide significant importance Nutrients supporting immune health and brain development in children and promote healthy aging for adults. These nutrients include:

• Omega-3 fatty acids and omega-6
• Iron
• Protein
• Choline
• Zinc
• Iodine
• Vitamin B12
• Vitamin D
• Selenium

According to the FDA, the most nutritious choices include Anchovies, black bar, cod, haddock, salmon, sardines, tilapia and trout, among others.

“I usually recommend [one serving] Three days a week, “said Arévalo.”[Eat] never mind [fits] your budget.

Whether it is savage or breeding, fish is an important part of a healthy diet – in particular, it supports the development early in life and can help you stay healthy as you age.

Wild fished fish tend to be richer in nutrients, but There are many factors that influence if a fish is better for you, Including its color, its species and where it was high or captured.