picture showing fillet of type of fatty fish

In this blog post, we will explore the many health benefits of incorporating fatty fish into your diet. Salmon, tuna, and mackerel, are rich in omega-3 fatty acids which are essential for overall health and well-being. From reducing inflammation to aiding in weight loss and improving skin, so lets dive in!

What Is 'Fatty Fish'?

Some fish, known as "fatty fish," also called, 'oily fish', are particularly rich sources of the healthy omega-3 fatty acid.

Because the body cannot produce it on its own, omega-3 fatty acid is classified as an essential fatty acid and must be obtained through diet.

What Is an Omega-3 Fatty Acid

Omega-3 fatty acid is a polyunsaturated fat, and is made up of two main fatty acids:

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the two omega-3 fatty acids that have received the most attention in research.

These are major components of our cells' membrane systems and are required for a wide range of essential life functions.

What Are Good Examples Of Fatty Fish

Most of the fat in fatty fish comes in the form of oil, which is found in their cells and their abdominal cavity.

The variety of fatty fish in the list below are all excellent sources of omega-3 fatty acids. They can be eat canned, frozen or fresh.

Examples Of Fatty Fish Include:

  • trout
  • salmon
  • sardines
  • pilchards
  • kippers
  • whitebait
  • mackerel
  • herring
  • tuna

What Are The Health Benefits Of Omega 3 Fatty Acids

According to some studies, eating fish high in omega-3 fatty acids may reduce the risk of both heart attacks and strokes.

According to a number of studies, regular consumption of fatty fish can bring about a 25–30% reduction in triglyceride levels. Diets that generate high triglyceride levels may increase your risk of cardiovascular disease.

Fish Oil Fatty Acids Are Important For Healthy Growth And Development.

The Docosahexaenoic acid (DHA), an omega-3 fat, is especially important for brain and eye development.

Fatty Fish Are One Of The Few Natural Sources Of Vitamin D.

Vitamin D, which is typically obtained through sun exposure, is scarce in natural food sources but can be found in fatty fish. Vitamin D has been linked to numerous advantages, such as better immunity, bone health, and general well-being.

A silhouette of a woman holding a child at sunset.

Linked To Improved Brain Health.

People who consume more fish have been shown in a variety of observational studies to have slower rates of mental decline.

Studies have also shown that people who consume fish on a weekly basis have a greater amount of grey matter, which is the major functional tissue in your brain, in the regions of the brain that are responsible for regulating emotion and memory.

Lower The Risk Of Rheumatoid Arthritis

According to one study, having an average daily intake of omega-3 fatty acids was associated with a risk that was 52 percent lower for developing rheumatoid arthritis.

According to the findings of some other studies, omega-3 fatty acids may offer some degree of protection against the onset of RA in the future.

May Help Reduce The Risk Of Depression

A depressed man sitting on a couch with her hands on her head.

One of the biggest health problems in the world today is depression.
People who consume oily fish on a regular basis have a significantly lower risk of developing depression, according to research.
Omega-3 fatty acids have been shown in a number of randomised controlled trials to be effective against depression. which is linked to better mental health.

Reduce The Development Of Mouth And Skin Cancers

A recent study published in Cancer Prevention Research showed that individuals who consumed greater amounts of omega-3 fatty acids had a lower risk of developing oral and skin cancers compared to those who ate less. Researchers observed that patients who took part in the study had a decreased risk of developing cancer cells that typically form on the face, head, neck, arms, hands, legs, feet, and trunk.

As well as cancer cells that develop on areas of the body where there is a lot of friction, like the tongue and lips.

The heart healthy benefits of the Mediterranean Diet, is largely associated to a high consumption of fish.

How Often And How Much Fatty Fish Should You Eat.

Two weekly servings of fish high in omega-3 fatty acids is recommended. Approximately 3 ounces (85 grams) of cooked fish is equal to one serving). 

What Happens When You Eat Too Much Fatty Fish

Due to the fact that fatty fish contain a greater amount of pollutants than other kinds of seafood. There are some minor risks.

The levels of mercury, dioxins, and polychlorinated biphenyls (PCBs) are some of the more dangerous toxins found in oily fish. Depending on the type of fish and where it was caught, toxin levels differ.

As a result, there are maximum recommendations for the number of portions that certain groups should consume each week.

If you're pregnant, planning to become pregnant, or breastfeeding, you can still get the heart-healthy benefits of fish from a variety of low-mercury seafood and fish, such as salmon and shrimp. Limit your food intake to:
In total, no more than 12 ounces (340 grammes)/ 4 portions of fish and seafood per week.
Weekly limit of 4 ounces (113 grammes) albacore tuna

Risks vs Benefits Of Eating Fatty Fish

Researchers calculated that if 100,000 people ate farmed salmon twice a week for 70 years, the extra PCB intake could potentially cause 24 extra cancer deaths—but would prevent at least 7,000 deaths from heart disease.

Second, over ninety percent of the dioxins and polychlorinated biphenyls found in the food supply of the United States come from sources other than seafood. These sources include meats, dairy products, and eggs

Eliminating fish from your diet is unquestionably one of the best ways to steer clear of mercury and PCBs. Even though certain groups have a responsibility to exercise caution, given all of the health benefits associated with eating fish, is this the best option for everyone else?

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