A healthy balanced diet should ideally include 2-3 portions of fish per week, of which one should be oily fish. One portion of oily fish is about 140g.
Oily fish is high in long-chain omega-3fatty acids, which help to promote good heart health. Omega-3 essential fatty acids may help to lower blood pressure, slow down the development of plaque in the arteries and reduce the likelihood of a heart attack and stroke.
In addition to this, regular consumption of Omega-3 can help to improve joint discomfort such as stiffness, swelling and tenderness.
White fish such as sea bream, sea bass,halibut etc. are much lower in natural fats. They still contain small amounts of Omega-3, but because it’s lower, they contain fewer calories.This is why white fish is more popular with anyone trying to lose weight.
It is important to note that we should not consume more than four portions of oily fish per week. Oily fish contains low levels of pollutants that can build up in the body. However, fish such as cod, coley, hake and haddock can be eaten freely.
There is more to fish than just Omega-3.It’s also a fantastic source of protein that can help our muscles to stay healthy and function properly, aid healing and decrease our risk of infections.
Fish can also be an excellent source of calcium if you eat the bones as well. The bones in canned salmon (you should not eat the bones from fresh salmon), mackerel, sardines and anchovies are all great sources.
The two primary Omega-3 fatty acids EPA and DHA are essential for normal brain function throughout life, however whether they play a true improvement in memory, learning and Alzheimer’s disease is yet to be fully established. Research is ongoing, but one thing is certain that eating a balanced diet that contains these fatty acids can only help to promote a healthier body.