Why oily fish is good for you

A serving is 3. Oily fish contain significant amounts of oil throughout their body tissues and in their belly cavity. Examples of oily fish include:. Oily fish is rich in omega-3 polyunsaturated fatty acids, which have been shown to reduce inflammation and potentially lower the risk of heart disease , cancer, and arthritis. Both white and oily fish are good sources of lean protein. White fish contains fatty acids, but only in the liver, and in smaller quantities.

Consuming oily fish can help protect against cardiovascular disease , according to the AHA. A study published by the American Physiological Society suggests that fatty fish oils can also protect the heart during times of mental stress. A study published in the Annals of the Rheumatic Diseases journal linked an average daily intake of at least 0.

Other research suggests that omega-3 fatty acids might protect against the future development of RA. Among people who abuse alcohol, fish oil may offer protection from dementia. Brain cells that were exposed to a mix of fish oil and alcohol had 95 percent less neuroinflammation and neuronal death compared with brain cells that were only exposed to alcohol.

Oily fish consumption may protect against early- and late-stage oral and skin cancers. Omega-3 fatty acid has been found to target and selectively inhibit the growth of malignant and pre-malignant cells at doses that do not affect the normal cells. The same study did not find that breast-feeding offered the same benefits. The children of women who regularly consumed salmon during pregnancy may be less likely to show signs of asthma at the age of 2.

DHA can protect against vision loss. Scientists have identified a link between oily fish consumption and a lower risk of vision loss in older people. Four out of the eight studies showed some modest benefit when compared to placebo a dummy treatment. The other four showed no benefit. Based on these results, it is not recommended to use omega-3 fatty acid-type drugs as an alternative to existing treatments.

Alison Hornby, a dietitian and BDA spokesperson, says if there's one food that's good for your heart, it's oily fish. She says: "The benefits of eating at least two portions of fish a week, including one of oily fish, include keeping your blood pressure at a healthy level and improving blood lipids, both of which reduce your risk of cardiovascular disease: the biggest killer in the UK. Tinned sardines and mackerel, for example, are an easy and cheap way to stock up the store cupboard.

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You should always seek the advice of your doctor when making decisions about your health. Home Health library Healthy diet summary Oily fish: mighty omega-3 or codswallop? Fish oil, we now know, is rich in the omega-3 fatty acids that are a vital part of our cell membranes and cell receptors and also play an important role in the production of hormones that control the thickness of the blood, the movement of artery walls, and regulate inflammation throughout the body.

Yet, unlike other kinds of fat, our bodies cannot make them, but must take them from food: alpha-linolenic acid ALA is found in mainly vegetable sources such as nuts, seeds and oils, as well as leafy vegetables and some animal fats, while eicosapentaenoic acid EPA and docosahexaenoic acid DHA are mainly found in fish.

But bigger claims have been made for omega As early researchers suspected, it seems to be good for the heart, helping to lower levels of triglyceride fat in the blood , reduce inflammation and prevent clotting.

Fish oil is often associated with improved brain performance — cells with high levels of omega-3 in their membranes are better at communicating with other cells, which is important for brain function.

Further research is needed, but there is some evidence that omega-3 has both a protective effect on vision and beneficial effects on rheumatoid arthritis. The same is true of a paper published last spring, which used mice to show that omega-3 fatty acids may reduce the harm caused by air pollution. Although much more work needs to be done to back up many of the claims made about omega-3 in particular, experts seem unanimous in their belief that oily fish are good for us.

The rest of us would do better to cultivate a taste for oily fish instead.