This is a link to a scholarly article that reveals that we benefit from both Omega 3 fats. Plus lists the best foods for sources of Omega 3 fats. Food technology is aiming to separate out the two fats from fish oil or substitute a vegetable source fats (linoleic FA) for just EPA. This article clearly shows the benefit of both fats in our diet. My conclusion: why bother to change mother nature, eat fish oil to get the best of both fats in one food .
(n-3) Fatty Acids and Cardiovascular Health: Are Effects of EPA and DHA Shared or Complementary?.
For Your Information:
TABLE 1
Major dietary sources of long-chain (n-3) PUFA1
EPA | DPA2 | DHA | Combined EPA+DHA | |
mg/100 g | ||||
Anchovy | 763 | 41 | 1292 | 2055 |
Herring, Atlantic | 909 | 71 | 1105 | 2014 |
Salmon, farmed | 862 | 393 | 1104 | 1966 |
Salmon, wild | 411 | 368 | 1429 | 1840 |
Mackerel, Atlantic | 504 | 106 | 699 | 1203 |
Bluefish | 323 | 79 | 665 | 988 |
Sardines, Atlantic | 473 | 0 | 509 | 982 |
Trout | 259 | 235 | 677 | 936 |
Golden bass (tilefish) | 172 | 143 | 733 | 905 |
Swordfish | 127 | 168 | 772 | 899 |
Tuna, white (albacore) | 233 | 18 | 629 | 862 |
Mussels | 276 | 44 | 506 | 782 |
Striped bass | 169 | 0 | 585 | 754 |
Shark | 258 | 89 | 431 | 689 |
Pollock, Atlantic | 91 | 28 | 451 | 542 |
Oysters, wild | 274 | 16 | 210 | 484 |
King mackerel | 174 | 22 | 227 | 401 |
Tuna, light (skipjack) | 91 | 17 | 237 | 328 |
Snapper | 48 | 22 | 273 | 321 |
Flounder and sole | 168 | 34 | 132 | 300 |
Clams | 138 | 104 | 146 | 284 |
Grouper | 35 | 17 | 213 | 248 |
Halibut | 80 | 20 | 155 | 235 |
Lobster | 117 | 6 | 78 | 195 |
Scallops | 72 | 5 | 104 | 176 |
Blue crab | 101 | 9 | 67 | 168 |
Cod, Pacific | 42 | 5 | 118 | 160 |
Shrimp | 50 | 5 | 52 | 102 |
Catfish, farmed | 20 | 18 | 69 | 89 |
Eggs | 0 | 7 | 58 | 58 |
Chicken breast | 10 | 10 | 20 | 30 |
Beef | 2 | 4 | 1 | 3 |
Pork | 0 | 10 | 2 | 2 |