Scientists have found a "golden" fish - Much healthier than salmon itself

Tiny fish - huge benefits: Siberian char surpasses salmon and sardines in omega-3 content

Scientists from Siberian Federal University and the Institute of Biophysics of the Siberian Branch of the Russian Academy of Sciences made an amazing discovery: the meat of the Boganida char - a small fish from the Arctic lakes of Siberia - contains a record amount of omega-3 fatty acids. Just 1 gram of its meat contains 33 milligrams of omega-3 - that's 1.3 times more than in sardines, and almost three times more than in salmon.

For comparison:

• Char - 33 mg/g;

• Sardine - 26 mg/g;

• Salmon - 12 mg/g;

• Herring - 7 mg/g.

According to WHO recommendations, an adult needs a minimum of 1 gram of omega-3 per day. To meet this requirement, it's enough to eat just 30 grams of char meat - that's about two sushi rolls. For comparison, you would have to eat 150 grams of herring.

Omega-3 is not just a trendy supplement, but an important component of health. These fatty acids:

• reduce the risk of cardiovascular diseases,

• support brain function and improve memory,

• slow down the aging process of blood vessels.

Previously, it was believed that sea fish is the main source of omega-3, but the study proved that freshwater Siberian char is quite capable of competing with marine species. Such a high level of omega-3 in char is explained by the peculiarities of the Arctic habitat: cold, crystal-clear water and the absence of industrial pollution.

Where to find this "golden" fish?

Boganida char lives in the highland lakes of Taimyr and Evenkia. It is not yet available in stores - the population is too small for commercial fishing. But there are prospects:

• scientists are already conducting experiments on artificial breeding of char on fish farms in Krasnoyarsk Territory;

• substitutes are possible: for example, grayling and whitefish from northern rivers are also rich in omega-3, although they are inferior to char in concentration.

And if you don't like fish?

• Omega-3 is also found in plant products - flaxseed oil, chia, walnuts. But they are absorbed 4-5 times worse than from fish.

• Omega-3 supplements can be an alternative, but it's important to pay attention to the quality of the supplements.
  Advice from researchers: bake char with lemon and herbs - it has tender meat and no characteristic fishy smell.

Interesting fact:

Indigenous peoples of the North traditionally consume char in stroganina - in raw form, cut into thin slices. Perhaps this is what helps them maintain heart health in harsh climatic conditions.