Oily Fish
Oily fish are those that have oils throughout the fillet and in the belly cavity around the gut, rather than only in the liver like white fish. They are rich in omega-3 polyunsaturated fatty acids, vitamins A and D. Best known types include salmon, trout, herring, mackerel, swordfish, anchovy, fresh tuna, eel and sardine.
Possible Benefits of Oily Fish:
Cardiovascular health: Fish and fish oils help prevent cardiovascular disease including heart attacks, strokes, sudden cardiac death, and coronary artery disease- angina. The mechanisms by which fish oils exert their protective effect include:
• Lowering of blood pressure
• Anti-inflammatory effects.
• Stopping the narrowing of arteries.
• Reducing levels of harmful fat- triglycerides in your blood.
• Decreasing blood clotting by making platelets less sticky.
• Raising the levels of good cholesterol- HDL in your blood.
Dementia: Alzheimer’s disease is the most common form of dementia and currently affects over 13 million people worldwide. Increased intake of fish may reduce the risk of dementia by about 20 per cent, according to a new study of almost 15,000 people spanning three continents.
Eye disease: Eating oily fish could help some people avoid one of the most common causes of vision loss. Three or more portions per week could reduce the risk of age-related macular degeneration- AMD by 70 per cent according to a new study from Australia.
Depression: Omega-3 is an essential component of the brain, including the visual system. Boosting levels of omega-3 in the brain may help alleviate depression. Studies from America have correlated rates of depression with the amount of fish eaten – countries that eat less fish have higher rates of depression.
The Brain: Studies have shown that omega-3 fatty acids may be very important for foetal development of the brain, central nervous system and the eyes. Fish oil can contribute to the health of brain tissue and the retina. There is some evidence suggesting that if women eat oily fish when they are pregnant and when breast feeding, this helps their baby’s development.
Can It Be Harmful?
There are concerns that fish oils may contain pollutants- mercury and dioxins which can be harmful. However studies found that any harm would happen after years of eating large amounts or extra portions of oily fish or taking supplements.
• Adults should have no more than one portion of swordfish, shark or marlin a week as these fish could contain high levels of mercury.
• You should avoid taking fish liver oil supplements when you’re pregnant or trying for a baby because these are high in vitamin A, which can be harmful to your unborn baby.
• When you’re pregnant, also avoid eating raw shellfish. This is to reduce your chances of getting food poisoning, which can be particularly unpleasant during pregnancy. And please don’t give raw shellfish to babies and children as this can lead to food poisoning.
• Don’t give any fish or shellfish to babies younger than six months because these foods can trigger the development of a food allergy at this age.
• Children should avoid eating any shark, swordfish or marlin. This is because the levels of mercury in these fish can affect the development of children’s growing nervous systems.
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References:
Fortin, Francois, Editorial Director. The Visual Foods Encyclopedia. Macmillan, New York 1996.
Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988 1988. PMID:15220.
http://en.wikipedia.org/wiki/Oily_fish.
Oily_fish helps heart attack victims to live longer, http://www.newscientist.com/article/ mg12416851.600- oily-fish-helps-heart-attack-victims- to-live-longer-.html
Oily fish ‘can halt eye disease’ : http://news.bbc.co.uk/1/hi/ health/8088860.stm.
