SOMETHING FISHY

Most, if not all of us, will have heard how we are recommended to eat fish because of the nutrients and health benefits it contains however, what exactly are the benefits to eating fish and what happens if you are a hater of fish like me?

First of all, what does fish contain that is supposedly good for our bodies? 

Fish is a low calorie, high protein food source which should be eaten twice a week, with one of these portions being oily fish. Fish, such as cod, red mullet and pollack contains many nutrients and minerals. Fish is low in fat (as long as it isn't coated in batter) and is a source of low levels of omega-3. Oily fish such as fresh tuna, salmon and mackerel, contain high levels of essential polyunsaturated omega-3 fatty acids as well as Vitamin D with oily fish containing edible bones, such as salmon and sardines, which acts as a source of calcium and phosphorus. Omega-3 is a vital component of fish for our bodies.

Omega-3

The body produces most of the types of fats it needs from our diet however, omega-3 is exempt from this so we need to eat foods which are rich in omega-3. Omega-3 is an essential part of our diet as it helps to make up the cell membranes of cells as well as controlling the receptors on the cell membrane. They also help produce the hormones that regulate blood clotting and inflammation as well as the contraction and relaxation of artery wells. A lack of omega-3 in the diet can cause fatigue, dry skin, heart problems, poor circulation as well as many other problems.

Omega-3 has been proven to reduce the likelihood of heart problems including heart disease and cardiovascular disease as it lowers the amount of triglyceride levels and cholesterol levels in the blood. The essential fat helps lower blood pressure and heart rate as well as improve blood vessel function. 

Some research has suggested that omega-3 can help preserve gray matter neurons in the brain which are linked to memory and cognition meaning it can slow down memory loss, perhaps preventing Alzheimer's disease and dementia. It has also been shown to boost brain development in children.

Omega-3 has shown to help nourish the skin and hair as the healthy fat prevents dry and dull hair and skin.

Low levels of omega-3 have also been linked to: diabetes, as levels of triglycerides will be high and levels of good cholesterol will be low due to a lack of omega-3; osteoporosis, as a lack of omega-3 can decrease the levels of calcium which doesn't contribute to bone strength as much; and increasing the risk of some cancers, but that is just a few of the many problems a lack of omega-3 in the diet can cause.

What happens if you don't like fish?

Omega-3 can be found in many sources of food as well as fish, including vegetable oils, nuts, eggs, tofu, chia seed, spirulina, flax seed and leafy vegetables. Some milk and yoghurt can also include omega-3. You can also have supplements but these don't provide as much omega-3 and aren't as effective as food sources and shouldn't be used as a lone source of omega-3 (no supplement should be used as a lone source of nutrition). As long as you eat a healthy and balanced diet, all the nutrition including omega-3, vitamin D and other vitamins and minerals will be included into the diet without a problem*.

*This blogpost is not intended to be used as a medical source so should not be used as one.

Have you struggled with your omega-3 intake? Did you realise how fundamental omega-3 is? If you're a fish hater, how do you get omega-3 into your diet?