Posted By: CustomVite Nutrition Team Date: July 5, 2018 Comments: 0
The general recommendation is to consume fish at least 2 times per week, but what is it about fish that makes it so good for you? And will just any fish do? Sure, many types of fish can provide you with a good punch of lean protein, but the main reason why fish is so highly regarded is because it contains essential fatty acids, most importantly, the omega 3s. Fish such as salmon and sardines contain the key omega 3 fatty acids EPA, DHA, and DPA. These omega 3 fatty acids are touted for their cholesterol lowering ability (especially for those at risk for heart disease), as well as their propensity to reduce inflammation and support brain health.
Consider the following when purchasing and eating fish:
-Choose wild over farmed (to reduce risk of man-made toxins and ensure adequate omega-3 content)
-Choose small fish with low levels of pollutants/heavy metals such as salmon, sardines and tilapia
-Avoid large predator fish such as tuna, shark, swordfish, king mackerel, marlin, and orange roughy
-Prepare fish using cooking methods that reduce fat such as baking and grilling instead of frying
If you don’t like the taste of fish, a good quality nutritional supplement may be an alternative. Not only is it easy on the palate, but top quality varieties contain wild, cold-water, small fish with a high omega -3 ratio.
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(2) Byelashov, O., Sinclair, A., Kaur, Gunveen. (2015). Dietary sources, current intakes, and nutritional role of omega-3 docosapentaenoic acid. Lipid Technology, 4: 79-82, doi: 1002/lite.201500013
(3) Choose the right fish to lower your mercury risk exposure. (2014, August). Retrieved from https://www.consumerreports.org/cro/magazine/2014/10/can-eating-the-wrong-fish-put-you-at-higher-risk-for-mercury-exposure/index.htm
(4) Dyall, S. (2015). Long-chain omega-3 fatty acids and the brain: a review of the independent and shared effects of EPA, DPA and DHA. Frontiers in Aging Neuroscience, 7:52. doi: 3389/fnagi.2015.00052
(5) Farmed salmon vs wild salmon. (n.d). Retrieved from https://www.doh.wa.gov/CommunityandEnvironment/Food/Fish/FarmedSalmon
(6) Gregor, M. (2016, March 7). Should we take EPA & DHA Omega-3 for our heart?. Retrieved from https://nutritionfacts.org/video/should-we-take-epa-and-dha-omega-3-for-our-heart/
(7) Wartian Smith, P. (2008). What you must know about vitamins, minerals, herbs & more. Garden City Park, NY: Square One Publishers.