Fatty or blue fish: what a good omega 3 fishing!

Although the word fat is not something that we associate with good health, when it comes to fish, it is more than welcome. The group of fatty or blue fish contains it in more than 5% and is an excellent source of essential fatty acids, including omega 3. For that reason, it is good for your heart to add them to your menus, for at least twice a week.

The next time you go to the supermarket or the fish market, take some slices of salmon, or tuna. Maybe you’re more excited about cod or swordfish. Whichever you choose, will serve to vary the menu and ensure the consumption of some vital nutrients for health, such as omega 3. No wonder the American Heart Association recommends eating at least two servings a week of fish type fat or blue  to take advantage of your healthy fats . This group includes salmon, tuna (bonito of the North), sardines, anchovies (anchovies), herring, red mullet, eels, swordfish (albacore or emperor, verdel or mackerel), palometa (or black palometa) and cod (salted, as this process increases its fat content).

And why is this type of fish categorized as fatty or blue fish?

Fatty or blue fish are the richest in fats. They have more than 5% body fat compared to lean fish that only have 2%. The amount of fat influences its coloration, so that a large part of fatty fish have an external blue coloration and hence derive their name.

Your best contribution is the omega 3

Omega 3 fatty acids are essential acids that the body needs to function properly, but it does not produce them. That is why we should strive to consume them through diet. There are different types that are:
  • Alpha-linolenic acid (ALA) omega 3 is abundant in seeds, soybeans and nuts.
  •  Two other types of essential fatty acids of the omega 3 series are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) , found only in fatty or blue fish and algae.
  • It is important to consume them because they provide great health benefits such as reducing inflammation throughout the body (for example, blood vessels and joints) and could help reduce the risk of developing chronic diseases such as heart disease , cancer  and arthritis Omega 3 fatty acids are found in high concentration in the brain and play an important role in cognitive functions and memory . Recent research also suggests that consuming foods rich in omega 3 could help reduce the risk of developing Alzheimer’s disease .
  • If you have a deficiency of omega 3 fatty acids, you may have symptoms such as fatigue, problems with memory, dry skin, changes in mood or depression .

Through diet or supplements?

It may seem easier to take a supplement of fish oil and omega 3, but apparently, the effect and benefits are not the same. An investigation carried out in the National Cancer Center of the Republic of Korea, whose results were published in the Archives of Internal Medicine, concludes that taking supplements of omega 3 fatty acids does not protect against the recurrence of heart attacks, cardiovascular accidents (CVA), or other cardiovascular problems. The researchers, after reviewing 14 previous studies on the subject, advise people who wish to prevent heart problems, to eat fatty fish such as salmon, tuna and mackerel, rich in omega 3, two or more times per week . Dr. Seung-Kwon Myung, leader of the study states that “eating fish rich in omega 3 fatty acids, not taking supplements, is effective against cardiovascular disease.”

On the other hand, some English researchers, including Dr. Emma Sydenham and colleagues from the School of Hygiene and Tropical Medicine in London, decided to review the evidence from three previous studies comparing the effects of omega 3 fatty acids in capsules or in margarine on the deterioration of brain health in elderly adults. After analyzing more than 3,500 people over 60 for 46 months, the researchers concluded that taking omega 3 fatty acid supplements, such as fish oil capsules, does not seem to offer cognitive health benefits in the elderly. But they do emphasize that fatty or blue fish are an important part of a healthy diet and the recommendation to eat at least two servings a week should be followed.

What is your favorite? The salmon or the sardines? Sure you can find a variety of delicious recipes in a way that makes it much easier to incorporate the fish into your menus. In addition to flavor, you will be guaranteeing your consumption of omega 3 acids. 

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