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  • Daniel Quinones

Why you should make SMASH fish a part of your diet

Updated: Nov 19, 2019

SMASH is an acronym for salmon, mackerel, anchovies, sardines and herring. These 5

fishes are a fantastic source of EPA and DHA omega 3’s while being low in mercury. We need omega 3’s to support cell membrane flexibility, permeability and enzyme activity.

A diet high in omega 3’s can help to reduce inflammation, cardiac disease risk and auto immune conditions. They are also one of the best sources of dietary vitamin D. Current research suggests that a diet high in oily fish has shown a reduced rate of type 2 diabetes, high blood pressure and raised cholesterol. We should try and aim for at least 250-500mg daily. As you can see a portion of fatty fish easily hits that target.


• Salmon 3oz - DHA 1.22g, EPA 0.35g

•Mackerel 3oz - DHA 0.59g, EPA 0.43g

• Anchovies 3oz - DHA .76g, EPA .45g

• Sardines 3oz - DHA 0.74g, EPA 0.45g

• Herring 3oz - DHA 0.94g, EPA 0.77g

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