OILY FISH WELCOME Each month our nutritionist Gary Baverstock provides some basic science and unbiased information, to help demystify certain popular foods in our diet. Wild vs. Farmed ● Wild salmon, in example contains more minerals, but farmed salmon is higher in vitamin C, saturated fat, omega 3 fats and calories - farming produces a fattier fish. Main Health Benefits (concerned with Omega 3 Fats) ● Reduce the risk of heart and circulatory disease by decreasing the thickness of the blood and lowering blood levels of triglycerides. ● Help with childhood behaviour and academic performance, as well as focus, attention and reducing aggression, especially in children with developmental problems. ● Low EPA levels correlates strongly with development of mental health issues, including depression, dyslexia and dyspraxia - omega-3s may help protect against cognitive decline, Alzheimer’s disease and dementia. ● A diet high in omega-3 lowers inflammation, a key component in IBD, asthma and musculoskeletal conditions, as well as neurodegenerative diseases such as MS and Parkinson’s. ● DHA is a major part of the eye and retina and has been linked to poor eye health and a reduced risk of macular degeneration. ● Omega-3s can improve the metabolic syndrome - central obesity, high blood pressure, insulin resistance, high triglycerides and low HDL levels - as they can reduce insulin resistance, fight inflammation and improve several heart disease risk factors. ● Omega-3 fatty acids can help fight several autoimmune diseases, including type 1 diabetes, rheumatoid arthritis, ulcerative colitis, Crohn’s disease and psoriasis, by supporting the immune system. ● Omega-3s can help keep skin cells healthy, preventing premature aging and more. They may also help protect the skin from sun damage. Health Problems (generally from higher dose supplements, not from eating whole fish) ● Potential mercury/dioxin toxicity – especially in pregnancy – the reason for only 1-2 portions per week. ● DHA can decrease blood pressure, meaning taking DHA along with medications for high blood pressure might cause your blood pressure to go too low. ● DHA can interact with medications that slow blood clotting (Anticoagulant / Antiplatelet drugs). The Bottom Line: Oily fish should be a vital part of your diet – their structural role and their health benefits are impossible to ignore. They provide staggering levels of other nutrients, not just omega 3 fats. If you want to improve the health of your eyes, heart, brain and skin, reduce inflammation and to improve mental health, your circulatory system, and any musculoskeletal issues, etc, then these are for you. Apart from that, oily fish provide great flavour and texture. To optimise your body’s supply of EPA and DHA, aim to eat oily fish at least three times a week. If you can’t/ don’t want to eat fish, then supplement this essential nutrient (daily) from a good quality supplement company.
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OL - Nutritious And Delicious€¦ · popular foods in our diet. Wild vs. Farmed Wild salmon, in example contains more minerals, but farmed salmon is higher in vitamin C, saturated
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OILY FISH
WELCOME Each month our nutritionist
Gary Baverstock provides some basic science and unbiased information, to
help demystify certain popular foods in our diet.
Wild vs. Farmed● Wildsalmon,inexamplecontainsmoreminerals,butfarmedsalmonishigher invitaminC,saturatedfat,omega3fatsandcalories-farmingproducesa fattierfish.
Health Problems (generally from higher dose supplements, not from eating whole fish) ● Potentialmercury/dioxintoxicity–especiallyinpregnancy–thereasonforonly 1-2portionsperweek.● DHAcandecreasebloodpressure,meaningtakingDHAalongwithmedications forhighbloodpressuremightcauseyourbloodpressuretogotoolow.● DHAcaninteractwithmedicationsthatslowbloodclotting(Anticoagulant/ Antiplateletdrugs).
Herrings ● Thisisaverygoodsourceofprotein,vitaminsD,B12,seleniumandEFAs (709mg EPA and 862mg DHA/100g),andgoodsourceofphosphorus.● Thesenutrientshelpsupportgrowth,repair,immunity,boneandcardiovascular health,andfreeradicaldamage.
Tuna (Fresh only – not present in canned) ● Itisanexcellentsourceofprotein,vitaminsA,B3,B12,seleniumandEFAs (283mg EPA and 890mg DHA/100g),andagoodsourceofvitaminB1,B2,B6, D,potassium,iodine,magnesiumandphosphorus.● Thesenutrientshelpsupportcellularhealth,energy,growth,repair,immunity, thyroidfunction,skin,eye,brain,boneandcardiovascularhealth,andfree radicaldamage.
Cooking and Omega Fats● Gentlycooking(baking/boiling/steaming)tuna,asopposedtofryingor microwaving,preservesthegreatestamountofEPAandDHAfattyacids- fryingdestroysalotofthefats.
Oily Fish Calories Fat Saturates MUFA PUFA Omega 3 Omega 6 Cholesterol Protein Sodium