How much fish do you eat? Be honest. Half a can of tuna a week? A fillet of cod every other fortnight? A bit of smoked salmon draped over a bagel? A handful of clams in that delicious spaghetti vongole you had in Sicily over the summer?
If you can’t remember how much fish you eat, you’re not eating enough. And you could be seriously damaging your health, putting yourself at higher risk of heart disease, depression, arthritis, dementia, macular degeneration, low immunity and even cancer.
And if you're not eating enough fish while pregnant, it could be impairing foetal development.
According to the NHS, a healthy diet should include at least two portions of fish per week, including, crucially, at least one oily fish – such as salmon, mackerel, trout, herring sardines and swordfish - the ones rich in essential long-chain omega-3 fatty acids, the macro-nutrient that isn't called 'essential' for nothing.
Salmon, in particular, is an excellent source of omega-3, while also being super-rich in vitamin B12, vitamin D, selenium, niacin, protein, phosphorus, vitamin B6, choline, pantothenic acid, biotin, and potassium. Phew.
'Despite being one of the most well-studied macro-nutrients – particularly in terms of Eskimo diets - omega-3 is something we have been struggling to get enough of into our diets for years,' says Helen Seward, nutritionist for Marks & Spencer. 'People are nervous about cooking fish, but omega-3 is linked to a number of conditions, particularly cardiovascular, and its effects on foetal development are well-documented.
'The NHS recommendation is that both adults and children eat at least one fillet of oily fish per week, that's 140g, but we're only getting around 87g, and children only 30g. We're not reaching the level we need at all.
'Moreover, it’s about eating omega-3 within the matrix fish as a whole – so if you take fish oil supplements you might not be getting enough. And if you're not actually eating fish, you need to think about what it's being substituted for in your diet.'
Distressingly, due to the high cost of omega-3, levels of the essential fatty acid found in farmed salmon have halved in recent years, meaning that to get the desired amount we now need to eat twice as much oily fish.
Marks & Spencer, however, has worked closely with Scottish salmon producers for a decade in order to maintain high levels of omega-3 in their salmon, meaning that one fillet of M&S Lochmuir farmed salmon or M&S wild salmon contains all the omega-3 you'll need for a week.
13 reasons omega-3 fatty is called ESSENTIAL!
1. It keeps your heart healthy
Omega-3 fatty acids improve heart health and protect against the risk of stroke in a number of ways, chiefly by reducing blood fat and fat around the liver (triglycerides), raising ‘good’ HDL cholesterol levels, reducing the risk of irregular heartbeat (arrhythmia), reducing the risk of metabolic syndrome, preventing harmful blood clots, slowing the build-up of plaque in arteries, and lowering blood pressure. A diet rich in omega-3 is the secret to surviving a heart attack, according to FORCE, the international Fatty acids and Outcomes Research Consortium. A study of 45,637 participants showed that eating plenty of oily fish, such as salmon, mackerel and trout, could lower the risk of a heart attack by as much as 10%.
2. It keeps your brain happy
Omega-3 acids are essential for optimum brain and neuron functioning, so when levels drop our nervous systems suffer. Research shows that omega-3s may boost levels of the ‘happy’ hormones serotonin and dopamine, increasing joy and decreasing depression, anxiety and anger.
Omega-3s may even boost the effects of antidepressants and improve conditions such as bipolar disorder and schizophrenia. Joseph Hibbeln, a psychiatrist at the National Institutes for Alcohol Abuse and Alcoholism, found an increase in depression, violence and homicides in countries where people eat less fish.
‘In 5 out of 6 of the clinical trials where people were given either a placebo or omega-3 fatty acids, on average, the symptoms of depression have been reduced by about 50 percent,’ he said. ‘This is true even when the subjects were already on antidepressants and failing to respond to them."
3. It lowers the risk of dementia
Several studies suggest omega-3 may protect against Alzheimer’s disease and dementia, and reduce memory loss through ageing. It has also been scientifically suggested that people with a diet rich in fatty fish have more grey matter – the brain tissue responsible for memory, emotions and information processing.
4. It keeps your eyes bright
The retina’s structure is composed, in large part, of docosahexaenoic acid (DHA), a type of omega-3. Not getting enough omega-3 has been linked to macular degeneration and even permanent eye damage. Carrots may help you see in the dark, but salmon helps you see full stop.
5. It makes your skin glow
DHA also contributes to the health of cell membranes, which leads to lovely, soft, youthful, wrinkle-proof skin. EPA also helps keep skin supple, acne-free and balanced with just the right amount of moisture and oil. It also reduces the effects of sun damage on collagen. Hyperkeratinization – those tiny red bumps found on upper arms – could also be down to low levels of omega-3.
6. It can improve your sex life
As well as raising dopamine levels in the brain – which triggers arousal - omega-3 combats arterial plaque, improving circulation and increasing sensation.
7. It can boost fertility
Omega-3 may even improve fertility, according to new research from scientists at the University of Colorado. A study found that female mice with the higher levels of omega-3 fatty acids had larger egg reserves and better quality eggs than female control mice. Dr. Malgorzata Skaznik-Wikiel, an obstetrician-gynecologist who led the study involving mice eggs and ovarian development, said: 'Based on this study, it looks very encouraging that omega-3s can potentially improve fertility. Our study shows that there may be some relationship between dietary factors and things like egg quality so one idea may be recommending supplementation with omega-3s to improve fertility.'
8. It maintains a healthy immune system
Particularly in early childhood, getting enough omega-3 can prevent the onset later on of autoimmune diseases such as diabetes, multiple sclerosis, lupus, rheumatoid arthritis, psoriasis and Crohn’s disease.
9. It can reduce the risk of cancer
Omega-3 fatty acids are thought to reduce the risk of certain cancers; studies have shown that people who consume the most omega-3s have up to a 55% lower risk of colon cancer. High omega-3 consumption has also been linked to a reduced risk of prostate cancer in men and breast cancer in women.
10. It promotes foetal and infant brain development
DHA accounts for 40% of the polyunsaturated fatty acids in the brain, and 60% in the retina of the eye, so DHA is important for visual and neurological development in foetuses and infants. Infants fed a DHA-fortified formula have better eyesight than infants fed a formula without it. Getting enough omega-3s during pregnancy has been associated with benefits to the child including higher intelligence, better communication skills, and decreased risk of ADHD, autism and cerebral palsy.
11. It fights inflammation
An omega-3-rich diet lowers chronic inflammation, which can cause asthma, heart disease and cancer. Studies also show that omega-3 can reduce menstrual pain more effectively than ibuprofen, an anti-inflammatory drug.
12. It keeps arthritis at bay
Omega-3 acids can increase the amount of calcium in bones, reducing stiffness and joint pain caused by osteoporosis and arthritis. Omega-3 also seems to boost the effectiveness of anti-inflammatory drugs.
13. It can help you sleep better
We need deep, regular – and, most importantly - quality sleep in order to stay healthy, happy and energetic. Low levels of omega-3 fatty acids are associated with sleep problems in children and sleep apnoea, while higher levels are linked to longer, better quality sleep. Higher levels of DHA are linked to higher melatonin levels, a hormone which helps us fall asleep.
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