Why oily fish is good for you?
The omega 3 benefits for heart health have been well documented. The Food Standards Agency and the British Nutrition Foundation recommend that people eat 2 servings of fish a week, one being an oily fish like salmon that is rich in omega 3 fatty acids.
The Western diet is loaded with Omega 6 from soya and vegetable oils that impedes the absorption of Omega 3.
Which fish are oily?
According the Wikipedia the oily fish are:
“Oily fish have oil in their tissues and in the belly cavity around the gut. Their fillets contain up to 30 percent oil, although this figure varies both within and between species. Examples include small forage fish, such as sardines, herring and anchovies, and other larger pelagic fish, such as salmon, trout, ilish and mackerel. ”
10 Top reasons
1. Boost Memory with Oily Fish
Oily fish such as salmon and sardines helps boost memory because it contains essential fatty acids like omega-3s. Eating oily fish can boost memory by 15 percent and prevent dementia.
A study published found that teenagers aged 12 to 15 years taking a supplement containing both omega 3 and omega 6 fatty acids had a remarkably improved attention span. These teenagers had been clinically diagnosed with moderate to severe ADHD and had persistent problems with both impulsiveness, attention and concentration.
At the start of the study the inattentiveness of these students was 94%. After 3 months of taking a supplement containing omega 3 fish oil and the omega 6 fatty acid, evening primrose oil, the inattentiveness of the students had fallen to an average of 17%.
2. Prevention of Alzheimer’s disease
There is enough evidence scientifically that having oily fish in your diet might give you some protection against this disease.
See point 1 as well
3. Protecting against cardiovascular disease and improving heart health
A double blind small study of 18 men, from ages 68 onwards, who had a heart attack from 3 months to 5 years previously, found omega 3 fish oils benefited their hearts and potentially reduced the risk of further heart attacks.
4. Mild depression, panic attacks and anxiety
Scientists believe that low omega-3 affects the production of neurotransmitters in the brain such as GABA that makes us feel calm and dopamine that makes us feel good. ‘
5. Improving moods and behaviour, including ADHD
There have been studies where they linked low levels of omega three with violent behaviour among prisoners.
See study at point 1 above
6. Improving Joint Health
According to some clinical studies which have reported that oral fish oil supplementation has beneficial effects in rheumatoid arthritis and among some asthmatics. This leads to the conclusion that the n-3 FA in fish oil are anti-inflammatory
7. Good development of the fetus during pregnancy
The baby’s neurological and early visual development are greatly assisted by Omega-3. Furthermore the mother is greatly assisted by point 4 above.
8. The inhibition of some cancer cells
A new research published by scientists at Queen Mary, University of London has shown that Omega-3 fatty acids, selectively inhibit growth and induce cell death in early and late-stage oral and skin cancers.
Previously, wrongly, Omega 3 fatty acids were connected with prostate cancer cause.
9. Lowers the risk of type II diabetes
Research has shown that Omega 3 helps regulate blood sugar levels and decrease insulin resistance.
10. Skin disorders
Skin disorders such as psoriasis have shown improvement when taking fish oil.
It seems that from the studies above, good quality supplement works as well.