I have done a series of stories for Today Tonight about the health benefits of eating fish. The more one looks into this the more fascinating it becomes. Apart from omega 3 fatty acids, seafood and fish are good sources of iodine, lean protein, selenium and vitamin D.
The term essential fatty acids applies to fats that are essential for us to consume because we need them and the body can not make them. In the whole “fat is bad” mantra which took off in the late 1970’s the baby was well and truly thrown out with the bathwater.
Let me be direct here. We need Omega-3 fatty acids and most of us do not get enough. They have a number of roles to play in the body particularly in reducing slow inflammation, which is central to many chronic diseases.
Getting the right amount of Omega-3s reduces the likelihood of getting a number of illnesses. There are plenty of studies, which show that people who eat fish regularly are less likely to suffer heart disease. The chances of getting Alzheimer’s disease are reduced, as are rates of depression. People with arthritis often find their joints feel better and regular consumption of fish protects against developing arthritis. There is also research showing benefits of omega 3’s in helping vision by reducing the onset of macular degeneration.
In addition to all that, the latest research is showing that Omega-3 intake is associated with longevity. Those with high omega 3 intakes had longer telomeres on their DNA (our genes). One of the theories of ageing is that we age as our telomeres shorten with the constant duplication that occurs when our cells divide.
There are also benefits at the start of life. Brain development starts in the womb and eating fish while pregnant can get babies brain the best start. Children who eat fish are less likely to suffer asthma and Omega-3’s are important for brain function. Rates of ADHD and other behavioral problems are less in children who get adequate Omega 3 in their diet.
The best source of Omega-3 is fish, especially deep-water fish like tuna, salmon and sardines. In an ideal world we would get our Omega-3 intake by eating 2.7 serves of fish each week. This may not happen for many people so fish oil supplements are a good way to go. Omega-3 also comes from vegetable sources like flaxseed, walnuts and soy although they do not seem to be as potent in the body as the fish source.
The key omega-3s are alpha –linolenic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). We need about 1g per day of DHA and EPA from fish sources or 2.5g per day from vegetable sources.
One of the best ways to reduce slow inflammation and the development of chronic age related disease is to have an adequate intake of Omega-3s. Seafood is the best source of Omega 3. Cooking fish is not as hard as you may think and there are many great recipes out there on the web and in cookbooks. The simplest approach to white fish is to gently pan fry filets of fish in olive oil after seasoning with sea salt and pepper. Tuna too can be gently pan-fried or char grilled, as can salmon (my favorite).
Eating two meals of fish each week is one of the simplest things you can do to support your health.
Medical Doctor, author, speaker, media presenter and health industry consultant, Dr Joe Kosterich wants you to be healthy and get the most out of life.
Joe writes for numerous medical and mainstream publications, is clinical editor at Medical Forum Magazine, and is also a regular on radio and television.
Joe is Medical Advisor to Medicinal Cannabis Company Little Green Pharma, Chairman of Australian Tobacco Harm Reduction Association and sits on the board of Arthritis and Osteoporosis WA. He is often called to give opinions in medico legal cases.
He has self-published two books: Dr Joe’s DIY Health and 60 Minutes To Better Health.
In 2024 due to public demand he commenced a podcast, Dr Joe Unplugged, which can be accessed via Spotify, Apple or YouTube.
Through all this he continues to see patients as a GP each week.
