by Dr. Kristen Bovee, Peninsula Naturopathic Clinic & Hydrate IV Wellness Centre –
Fish contain beneficial oils called polyunsaturated fats (PUFA’s or Omega 3 oils) that our bodies need to survive, making them an important part of our diet. We have difficulty making these fats on our own, so they are called “essential” fatty acids.
There are two main essential fats found in fish oil: eicosopentanoic acid (or EPA) and docosahexanoic acid (or DHA), and they each have a different biochemical effect in our body. EPA is mainly used in circulatory, immune and inflammatory responses; DHA is a key fatty acid in our nervous system.
The following are the three main benefits of fish oils that help our bodies on a daily basis.
1) Brain support, cognition and memory. DHA is a main component of the cells in our brain and retina and it is also found in high concentrations in our skin. In the last trimester, a fetus requires high amounts as it finishes essential nervous system development. There is also evidence that taking high amounts may improve cognitive abilities for school age children and slow the progression of dementia and Alzheimer’s in the aging population.
2) Cardiovascular. Several studies have shown an inverse correlation between fish oil consumption and cardiovascular disease risk. The more fish oil that is consumed, the less likely the development of strokes or hardening of the arteries. This is due to the fact that EPA and DHA lower triglycerides, increase good cholesterol and increase clotting time (thins the blood). These oils have also shown to lower resting heart rate and reduce arrhythmias of the heart. A dose of 600 to 750 mg of fish oil is needed daily to attain therapeutic benefits which is equal to four servings of fish per week.
3) Managing inflammation and allergies. PUFA’s are important constituents of all cell membranes and stabilizing the response of inflammatory reactions in the immune system. EPA supports the anti-inflammatory pathway that is overactive in autoimmunity and allergies. Research has shown that high dose EPA can reduce the symptoms of rheumatoid arthritis, environmental allergies (especially in children) and help with reducing joint pain associated with inflammation.
What to look for in fish oil:
It is important to purchase a good quality fish oil. I usually suggest a liquid form for ease of use when taking therapeutic doses. It is also necessary to be sure the fish oil is molecularly distilled – extracted with little to no detectable heavy metals or toxins. It is true for purchasing fish oils and the old adage “you get what you pay for.” Be sure your fish oil contains antioxidants such as vitamin E to protect the fats from becoming oxidized and therefore toxic to our body.
What fish to eat:
The fish that contain the highest amounts (40% or more) of fish oils are cod, haddock, mackerel, sardines and ocean trout. Other fish such as tuna, salmon, halibut, snapper, sole and trout contain less than 40% oil by weight but are still a good choice for food source. Shellfish is also another source of good omega 3’s.
In addition to eating a variety of fruits, vegetables, clean proteins and whole grains, we need to find ways to fit fish into our weekly diet. Lucky for us, living on the West Coast, we have easy access to this important healthy food.
