The Healing Power of Fish and
the Benefits of Fish Oil
On this page: - What are omega-3 fatty acids?
- Eicosanoids and their effect on inflammation
- You are the fat you eat
- Benefits of fish oil and its advantages over omega-6 fatty acids
- Disorders what fish oil may alleviate or prevent
- How much omega-3 do you need?
- What about mercury in fish?
- A few serving suggestions for fish
What Are Omega-3 Fatty Acids?
Modern society tends to regard fat as something to avoid. But that is the worse thing we could do. Our bodies absolutely need fat to live. But the type of fat we eat is of enormous consequence to our health. Fats and oils, including fish oil, are all made from fatty acids and our bodies are very good at manufacturing fats (for example, cholesterol) but there are some, known as essential fatty acids (EFAs), which cannot be made by the body, they have to be supplied by the diet and we cannot live without them. Omega-3 fatty acids are particularly concentrated in fish and fish oils, as well as in some land plants - flaxseed, hempseed, and walnuts - and omega-6 fatty acids are concentrated in land based vegetable oils such as corn, safflower and sunflower oil, as well on animal foods raised on land-based feeds. Considering how important fatty acids are to our health, no doubt you'll want to know how they work and how we can benefit from the healing power of fish.
Eicosanoids and Their Effect on Inflammation
It is now well known that numerous bodily processes, such as blood clotting and inflammation, are largely controlled by very potent hormone-like substances - prostaglandins, thromboxanes and leukotrienes- collectively called eicosanoids and the raw material from which these substances are made is the fatty acids from food.Not surprisingly, the type and quantities of specific fatty acids that go in determine the amount and type of eicosanoids that come out. They can be biologically friendly or dangerous. So through the type of fats we eat, we can manipulate the levels and biological activity of eicosanoids circulating in our blood.
You Are the Fat You Eat
Very quickly after you eat fat, it shows up in the membranes of your cells where its metabolic fate is determined. When you eat land-based omega-6 fatty acids from a piece of meat or corn oil, they are apt to be changed into a substance called arachidonic acid, which encourages formation of eicosanoids that are highly inflammatory, stimulate immune responses, promote blood stickiness and blood vessel constriction, headaches and even growth of malignant tumors. Fat from fish and fish oil, on the other hand, is radically different and more benign. Its omega-3 fatty acids are apt to be converted into substances that break up undesirable blood clots, dilate blood vessels, fight off joint pain by reducing inflammation and cell damage. The benefits of fish oil are really many. Since food is made of a mixture of omega-3's and omega-6's, obviously these two fatty acids are continually giving contradictory instructions to cells. Which prevails - those for health or those for disease - depends on the ratio of the two fatty acids in your diet and hence in your cells. If your cells are flooded with omega-6 fatty acids, the resulting oversupply of overactive prostaglandins will run amok, generating disease. If you have sufficient omega-3 fatty acids, they can check or cool down the arachidonic engine that is spewing out disease-producing eicosanoids. Our intake of fatty acids should look more like this diagram:
Benefits of Fish Oil and Its Advantages Over Omega-6 Fatty Acids
Your cells are a battleground where omega-3 and omega-6 fatty acids compete for supremacy. And which one wins day after day determines the state of your health. The truth is that for most people living in Western countries, it's a constant defeat. We get far too much omega-6 and far too little omega-3 fatty acids in our diet.
Americans, for example, eat at least 10 to 15 times more omega-6's than omega-3's. By contrast, Eskimos, who are known for their very low rates of chronic disease, eat three time more omega-3's than omega-6's, primarily due to their high fish consumption. In recent studies researchers have found that omega-6's comprised 80 percent of the unsaturated fatty acids circulating in Americans' cell membranes. In comparison, omega-6 levels were closer to 65 percent in the French, 50 percent in the Japanese and only 22 percent in Greenland Eskimos. Today's fish-deficient diets leave our cells starved of marine oil and overburdened by modern processed oils and meat fats, that are causing a lot of damage to our cells. This, according to many researchers, can throw cells into major malfunction, precipitating our current epidemic of chronic illnesses such as
heart disease,
cancer, diabetes and arthritis. Obviously, human bodies require a minimum dose of fish oil and not getting it, can bring a lot of health problems.
Disorders That Fish Oil May Alleviate or Prevent
- Rheumatoid arthritis - Reduces joint pain, soreness, stiffness, fatigue.
- Heart attack - Cuts the odds of subsequent heart attacks by one-third.
- Clogged arteries - Keeps arteries open and clear. (Eaters of fatty fish have less atherosclerosis) Reduces risk of re-closure of arteries after angioplasty surgery by 40 to 50 percent.
- High blood pressure - Eliminates or reduces the need for pharmaceutical pressure-lowering drugs.
- Ulcerative colitis (inflammatory bowel disease) - In one test, eating 4.5 grams of fish oil a day - equal to that in 7 ounces (or 200g) of mackerel - for eight months depressed disease activity by 56 percent. Another test reduced need for prednisone, a steroid, by one-third.
- Psoriasis - Reduces itching, redness, pain in some patients and cuts the amount of medication needed.
- Multiple sclerosis - Helps reduce symptoms in some patients.
- Asthma - Curtails the attacks in some individuals.
- Migraine headaches - Lessens severity and frequency in some sufferers.
How Much Omega-3 Do You Need?
If you typically eat 2,000 calories a day and you don't have any serious health condition, you need at least 650 milligrams daily of omega-3 fatty acids, say experts, to keep healthy. You can get that much by eating one of the following each day. 1.0 ounce (28 g) fresh mackerel1.4 ounces (40 g) canned sardines1.6 ounces (45 g) pickled herring1.7 ounces (48 g) fresh salmon1.9 ounces (53 g) canned salmon2.0 ounces (56 g) fresh tuna3.4 ounces (96 g) canned albacore white tuna3.5 ounces (100 g) swordfish7.0 ounces (198 g) grouper12 ounces (340 g) haddock
What About Mercury in Fish?
Mercury is a problem in many large predator fish, such as shark, swordfish, and some larger species of tuna. These fish accumulate mercury from their prey. Mercury can accumulate in the human body, and too much can cause neurological problems, especially in fetuses and young children. How can we get the most health benefits from fish with the least hazards? Here are a few tips: Choose saltwater ocean fish over freshwater fish from streams, rivers and lakes, which are more likely to be polluted.Choose smaller fish over large fish. Small fish, like sardines, have had fewer years of exposure to pollution.Eat a variety of fish instead of just one type. This reduces the risk of overdoing on one contaminated source.Don't eat fish skin, which is a prime depository of toxic chemicals.Don't overdo it. Most studies suggest that regularly eating fish two or three times a week can make a tremendous dent in heart disease, cancer and other chronic diseases.A special caution for pregnant women: forgo fish from inland waters and restrict swordfish, shark and fresh tuna to once a month. Eat smaller fish twice a week.If you are seriously concerned about fish safety try taking fish oil supplements, making sure they are free from contaminants.
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A Few Serving Suggestions for Fish
Combine leftover cold salmon with greens and vegetables for a delicious salad.Or place between two pieces of wholemeal bread, garnish with mustard and enjoy an easy-to-make yet exceptionally delicious sandwich.For a twist on scrambled eggs, combine eggs with smoked salmon or sardines and spring onions.Combine 1/2 pound/250 grams silken tofu and 1/2 pound/250 grams baked or smoked salmon in a blender with 2 tablespoons lemon juice, 1/2 cup chopped spring onions, and 1/3 cup parsley or dill to create a delicious dip. Season with salt and pepper to taste.Serve baked salmon or trout over wholemeal pasta. Top with a sauce made of 4 tablespoons olive oil, 1/4 cup fresh chopped herbs, 1/4 cup lemon peel, 1/2 cup sliced spring onions and black pepper to taste.
RELATED ARTICLES:The Best Fish Oil Supplement is not Made from Fish Compare the benefits of fish oil with krill oil. Fish Oil and Heart Disease See how fish oil and heart disease are intrinsically linked. Both fish and fish oil are the best foods for the heart. How do they work? Can they prevent and treat heart disease? Fish to Lower Blood Pressure Many studies show that eating fish to lower blood pressure is a very good strategy. Find out for yourself how fish works to lower blood pressure. Stroke Prevention with Fatty Fish A spectacular thing you can do for stroke prevention is eating fatty fish, as it has an amazing effect on your arteries.
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References:1) Carper, J., (1993) Food Your Miracle Medicine: How Food Can Prevent and Treat Over 100 Symptoms and Problems , New York: HarperCollins Publishers Inc. 2) Murray, M., Pizzorno, J., (2005) The Encyclopaedia of Healing Foods London: Time Warner Inc.
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