Cold-water fish has protective effects against age-related macular degeneration, cataracts and dry eye syndrome because of its high concentration of omega-3 fatty acids (DHA and EPA). Not all fish are created equal. We need to find fish high in omega-3 but low in pollutants such as PCBs and mercury. Where a fish is caught, cleaned and processed is very important. Some of the safest options are: Wild salmon caught in Alaska, sardines from non-polluted water, fresh wild mackerel/tuna and rainbow trout from reputable fisheries.
Eating 2 servings of wild salmon (Alaska) per week and 2 servings of other cold-water fish per week will provide your body with an omega-3 intake equivalent to 850mg of DHA and EPA per day.
For very important fish safety and sustainability information view the following sources