Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

Fatty [Oily] fish for omega 3 fatty acids

  Oily fish has been linked with numerous health benefits, including a lower risk of heart disease, improved mental ability, low cholesterol etc. They are good sources of proteins also, in addition to the polyunsaturated omega 3 fatty acids.

Fish is an important component of healthy dietary patterns such as Mediterranean diet which is approved worldwide due to the numerous health benefits associated with it.

A few examples of oily fish are listed below:

·       Sardines

·       Pilchards

·       Kippers

·       Herring

·       Tuna

·       Trout

·       Salmon

·       Eels

·       Whitebait

·       Mackerel  

   Oily fish contains omega 3 fatty acides – eicosapentanoic acid [ EPA] and docosahexanoic acid [DHA].Clinical evidence from studies suggests that EPA and DHA help reduce cardiovascular risk factors, such as high cholesterol and high blood pressure and help to protect heart from stroke.

Fish oil has been shown to be helpful in lowering the levels of triglycerides, and thus to lower the risk of cardiovascular death and abnormal heart rhythms. It can prevent the risk of  a life threatening condition of heart  ventricular arrhythmias [3]. These anti-arrhythmic effects are due to modulation of sodium, potassium, and L-type calcium channels by omega 3 fatty acids[4].

 There is strong & clear evidence to prove that DHA is more effective in decreasing blood pressure, heart rate, platelet aggregation, and improving both the endothelial function and the ratio between HDL and LDL cholesterol compared to EPA [5].DHA has more protective action on heart.

DHA  improves brain function also. It can boost cognition and brain development. 

 Regular consumption of small oily fish can reduce the risk for cardiovascular diseases.

The American Heart Association recommends a dietary pattern that includes healthy sources of proteins, mostly from plant sources, fish and seafood. The American Heart Association recommends eating 2 servings of fish (particularly fatty fish) per week.

Omega 3 fatty acids also help in promoting and maintaining joint health. They help to reduce osteoarthritic degeneration of joints. Osteoarthritis (OA) is a disease which results in degeneration of cartilage within joints.

Osteoarthritis can result from multiple factors including inflammatory, biochemical, metabolic & traumatic causes. Omega-3 polyunsaturated fatty acids are recognized for their anti-inflammatory properties and help to manage, as inflammation is a prominent cause of pain in OA.

Fish oils are derived from cold-water fish such as salmon, cod, tuna, or mackerel. Fish oils are one of the commonly used dietary supplements as they are high in omega-3 fatty acids. The most important types of omega-3 fatty acids found in fish oils are eicosapentanoic acid (EPA) and docosahexaenoic acid (DHA).

The body uses EPA to produce prostaglandins, which are hormone-like substances that help to protect the heart and the cell membranes.

DHA helps in the normal development of the brain, the eyes, and the reproductive system.

 A study shows that fish oil supplementation (3 g/day) reduced both incidence, from 93% to 69%, and the severity of type II collagen-induced arthritis [6].

Risks of eating fish

Consumption of oily fish has many nutritional benefits; however, it is also associated with some potential risks. Fish can take in harmful chemicals from the water and the food they eat from their environment. Chemicals like mercury and PCBs can build up in their bodies over the time. Huge levels of mercury and PCBs can be harmful to the brain and nervous system.

Mercury can be harmful to fetuses, infants, and children because their nervous system continues to develop over the years. The chemical may cause damage to brain tissues. PCBs can cause cancer and other harmful health effects.

 It is not easy to identify contaminated fish by just having a look at them. The risks from mercury in fish are determined by the amount of fish eaten and the levels of mercury in the fish.

Therefore, the Food and Drug Administration (FDA) and the Environmental Protection Agency suggests that young children and pregnant or nursing women must avoid some types of fish such as  shark, swordfish, king mackerel, or tilefish.

Read more about safety in consuming fish from FDA:

https://www.fda.gov/food/consumers/advice-about-eating-fish

Written by drsanjana vb[copyright]

image attribution

https://www.freepik.com/search?format=search&last_filter=query&last_value=+fish+for+nutrition&query=+fish+for+nutrition&type=photo

References

1.    https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids

2.    https://oehha.ca.gov/fish/benefits-risks

3.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6357022/

4.    https://pubmed.ncbi.nlm.nih.gov/8840874/

5.    https://pubmed.ncbi.nlm.nih.gov/21349231/

6.    https://pubmed.ncbi.nlm.nih.gov/3930652/

7.    https://www.encyclopedia.com/medicine/encyclopedias-almanacs-transcripts-and-maps/fish-oil

8.    https://www.fda.gov/food/consumers/advice-about-eating-fish