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Fish oil facts

Picture

Fish has long been known as brain food, but scientists have shown this is more than just a saying. A type of fat found in oil-rich fish actually makes up a significant component of our grey matter, and its supply is known to be critical when babies’ brains are forming. Fish oils are also a hot topic in nutrition research, and scientists are investigating a host of reasons why they may be beneficial for many areas of our bodies.

Fish oils (known scientifically as omega-3 oils) have been found to be particularly beneficial in preventing heart attacks and a type of stroke. They act in a variety of ways to lower triglycerides (a type of fat in the blood, similar to cholesterol), reduce the build up of “plaques” on the inside of the arteries, lower blood pressure a little, and help to keep the heart beating regularly.

Other areas in which scientists believe that fish oils may be beneficial include inflammatory conditions such as rheumatoid arthritis and the skin condition called psoriasis, as well as depression and menstrual pain.

Not all types of fish contain useful amounts of omega-3 oils – many varieties contain very little. For a healthy dose of omega-3s, look for salmon, mackerel, tuna (albacore), herring, trout, sardines, anchovies, halibut, and white fish. The canned varieties of these fish also contain the beneficial oils, with the exception of canned tuna. For healthy adults with no history of heart disease, the American Heart Association recommends eating fish, particularly the omega-3-rich types, at least two times per week. One serve is about 3.5 ounces of cooked fish (around the size of a pack of cards) or about ¾ cup of flaked fish.

Omega-3 oils can be tricky to obtain unless people do eat fish. There is a different form of omega-3 oil found in some plant foods including soybeans and soybean-based foods such as tofu, soybean oil, canola oil, English walnuts and walnut oil, linseeds and linseed oil. Only a small percentage of this type of oil is converted in the body to the beneficial type found in fish, but these foods are still worth including in your diet, particularly for people who do not eat fish. You can also look in the supermarket for special omega-3-containing eggs from chickens fed a specific diet. People who do not eat fish can take fish oil supplements – ask your physician or pharmacist for advice on these. And for those who are unable to use fish-based supplements, such as people who are vegan, there are also supplements made by microalgae.

Along with the benefits, eating fish does carry some risks. Fish can contain contaminants, such as a type of mercury. Because of this, the FDA recommends that women who may become pregnant, pregnant women, nursing mothers, and young children should follow the following guidelines:
  • Do not eat shark, swordfish, king mackerel, or tilefish because they contain high levels of mercury.
  • Eat up to 12 ounces (2 average meals) a week of a variety of fish and shellfish that are lower in mercury.
  • Five of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish.
  • Another commonly eaten fish, albacore (“white”) tuna has more mercury than canned light tuna. So, when choosing your two meals of fish and shellfish, you may eat up to 6 ounces (one average meal) of albacore tuna per week.
  • Check local advisories about the safety of fish caught by family and friends in your local lakes, rivers, and coastal areas. If no advice is available, eat up to 6 ounces (one average meal) per week of fish you catch from local waters, but don’t consume any other fish during that week.
  • Follow these same recommendations when feeding fish and shellfish to your young child, but serve smaller portions.
  • For all other people, the advice is to try to vary the types of seafood you choose, which will help to minimize the risk from any environmental pollutants.

Here’s one last point: Try to cook your fish in a healthful way. You can avoid adding extra fat and calories by baking, steaming, or broiling it rather than frying.

For more diet, health, food, and fitness information visit www.weightplan.com.

Tags: brain food, FDA, fish, healthy heart, nutrition mercury, oil, oily fish, omega 3, psoriasis, seafood​
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  • Gym Training App
  • Advice
  • Diets
    • Weight Loss Diets
    • Vegetarian Diets
    • Low Calorie Diets
    • Low Carb Diets
    • Low Fat Diets
    • Low Gi Diets
    • Low Sugar Diets
    • Low Sodium Diets
    • Gluten Free Diets
    • Healthy Heart Diets
    • Organic Diets
    • High Protein Diets
    • High Calorie Diets
  • Weight Management
    • Weight Loss
    • Weight Gain - Lean Muscle
    • Good Nutrition
    • Fat Loss & Fat Burning
  • Sports & Gym
    • Benefits of cardio workouts
    • Resistance Training
    • Running for Weight Loss & Fitness
    • Swimming for Weight Loss and Fitness
    • Cycling for Weight Loss & Fitness
    • Personal Trainers and Fitness Instructors
    • Keep a Training Diary
  • Fitness
    • The shape of your life in 90 Days
    • How to Build Lean Muscle
    • The Mesomorph
    • The Ectomorph
    • The Endomorph
    • How workout plans help you achieve your goals
    • Ways to burn more calories
    • How important is stretching?
    • Achieve your best body at 40+
    • Common Exercise Myths
    • Training for Race Running
    • High Intensity Interval Training (HIIT)
    • How far will you go to achieve your goals?
    • Double your weight loss with a food diary
    • Walk yourself to fitness
    • Can Music Increase Your Motivation?
  • Health
    • Eating a Balanced Diet
    • Healthy Heart Tips
    • Healthy Food & Drink Substitutes – Part 1
    • Healthy Food and Drinks Substitutes – Part 2
    • Keeping a Positive Mental Attitude
    • Eat this, and not that
    • Energy Boosting Foods
    • Alcohol consumption and fitness facts
    • Are you eating enough fibre?
    • How your mood affects healthy eating habits
    • Vitamins & supplements
    • Fish oil facts
    • Staying healthy during the Festive Season
    • Should we exercise through coughs and colds?
    • What are antioxidants?
    • Managing Cholesterol
    • Tips to help you stop smoking
    • How to boost your metabolism
    • Chase your winter blues away
  • Nutrition
    • Eating for muscle gain
    • What foods provide muscle fuel?
    • Muscle Building Supplements
    • Can you transform your body without good nutrition?
    • Recovery Nutrition
    • Can sports drinks improve your performance?
    • What are super foods?
    • The worst drinks when dieting
    • Best and Worst Foods
    • Healthy Snack Foods
    • Healthy eating in your lunch hour
    • Get a Boost with Breakfast
    • Locally Produced Foods
    • Dining Out Healthily
    • The Importance of Water
    • Eating Organic
    • UK Food Labels
    • UK Seasonal Foods
    • UK Portion sizes
    • UK Men vs. Women Nutritional Needs
    • USA Food labels
    • USA Portion sizes
    • USA Men vs. Women Nutritional Needs
  • Support
    • FAQ - ALL
    • FAQ - GymTraining App
    • FAQ - Membership
    • FAQ - Food Diary
    • FAQ - Activity Diary
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    • FAQ - Reports & Printouts
    • FAQ - Technical Help
  • Contact Us