Evolution of the food industry has made our life easier and healthier with the introduction of various innovative food products. A major amount of food nutrients come in an encapsulated form. In future we might get all our daily essential nutrients in just a single capsule.

There are a few nutrients that we might not get directly from plant sources, but are available through animal sources. A nutrient like Omega 3 which can be obtained directly from fishes. Therefore, fish-oil capsules were formulated to help maintain a balanced nutrient intake. You can find omega 3 capsules in any of your nearby supermarkets. 

The source from which fish oil is extracted is very important as it should be safe and beneficial for us. How can we can determine the quality of omega-3 fatty acids? Read on to know more about the selection of the best fish.

SARDINES are small, oily fishes that belong to the Clupeidae family. They are known as pilchards in certain areas. They are found widely in the Atlantic and Pacific oceans as well as in the Mediterranean Sea.(Sardine facts and health benefits, n.d.)

SARDINE is considered as the safest source of fish oil as they are low in mercury content and other heavy metals. Perhaps, the mercury level differs with age and size of the fish, water source from which they emerge and the season in which the fish is captured (Abelsohn A et al, 2011). According to the FDA report, certain fishes like sardine, salmon, anchovies, scallop and many other small fishes have the lowest concentration of mercury or a mercury concentration of below detection level. Hence, they are found to be safest on the planet.

Best Fish Oil In India

FDA reports also suggest that sardine has a low concentration of mercury (i.e. below minimum level) in contrast to salmon, mackerel, anchovies and tuna. These are low in mercury because of their small size and occupies the bottom-most position in the aquatic food chain where they binge on plankton (All About Sardines: Small Fish, Big Benefits, 2017).

Steadfast Nutrition uses sardines as the source for their SN Fish oil, making it healthy and reliable for the consumers. It provides all the goodness of fish oil in just a single capsule.


The medium to large sized fishes and shellfishes harbour mercury at higher concentration thus, should not be consumed. Particularly, shellfishes are heavily contaminated with heavy metals such as mercury, lead and industrial wastes (like Polychlorinated biphenyl and pesticides). These toxins or heavy metals get accumulated in older, large predatory and fatty fishes via biomagnification.(Sardines are the Safest Fish on the Planet, n.d.)

If people consume fishes high in heavy metals for a prolonged duration then it may cause metal toxicity such as mercury toxicity, lead toxicity, etc., which hampers the overall development of the human body and interferes with the physiological functions of the body. Fatigue is thought as the first sign of heavy metal toxicity.

Another benefit of selecting Sardine is its shorter life cycle which provides less time for mercury accretion. About 90% of their population is under 6 years old but some can live as long as 14 years of age. In contrast to sardines, other larger fishes aggregate mercury up to a million times more.

Apart from low mercury levels, the other reason for choosing sardine is its nutritional profile. It is overloaded with all essential vitamins, minerals and fats. Sardine is an excellent source of omega-3 fatty acids (EPA & DHA) which are known for their health benefits. Omega-3 fatty acids help lower the cholesterol levels thus, prevent cardiovascular diseases like heart attack and myocardial infarction. Besides this, omega-3 fatty acids also diminishes the risk of blood clots and lowers the blood pressure. Buy Omega 3

Omega-3 fatty acids form the major component of a cell membrane and acts as a potent anti-oxidant which prevents the cell from any oxidative damage. Furthermore, EPA is the precursor of many eicosanoids which helps in reducing the inflammation in the body. Another component of omega-3 is DHA, which is a structural component of the human brain, retina and skin. Insufficient level of DHA has been directly correlated with the decline in cognitive function, neural cell death and symptoms of  depression.

Omega 3 Fatty Acid

Fish oil isolated from sardine proffers a superior quality of omega-3 fatty acids that provides maximum benefits:

  • Reduces the risk of heart diseases
  • Strengthens joints
  • Boosts immunity
  • Improves the cognitive function
  • Reduces the symptom of metabolic syndrome
  • Enhances the sleep quality
  • Reduces inflammation

Abundance and high rate of production of sardine makes it most sustainable type of seafood. Above all, they are low in mercury which reduces the chances of mercury toxicity. It also provides omega-3 fatty acids in a good amount. Therefore, sardines are the best and safest source for extraction of fish oil.


  • Sardine facts and health benefits (n.d.) Retrieved from Click here
  • Abelsohn, A., Vanderlinden, L.D., Scott, F., Archbold, J.A., & Brown, T.L. (2011). Healthy fish consumption and reduced mercury exposure: Counseling women in their reproductive years.Can Fam Physician, 57(1), 26–30
  • U.S. Food & Drug Administration. (1990-2012).Mercury Levels in Commercial Fish and Shellfish. Retrieved from Click here
  • All About Sardines: Small Fish, Big Benefits (2017).Retrieved from Click here 
  • Myers, W. (n.d.).Sardines are the Safest Fish on the Planet.Retrieved from Click here 

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