The UK government recommends that we should all increase our intake of oily fish. Boys, men and women past reproductive age are advised to eat one to four portions (140g each) a week; while girls and women of child-bearing age should only eat up to two portions of oily fish a week – this lower amount is to reduce foetal exposure to marine pollutants. Few of us achieve these levels of consumption, however. On average, people in the UK eat a third of a portion of oily fish a week, and an astonishing seven out of ten people don’t eat any oily fish at all!
Oily fish are a rich source of long chain omega 3 polyunsaturated
fatty acids (herewith referred to as ‘omega 3’) that are essential for
brain function and protect against coronary heart disease. The native
Inuit of Nunavik (northern Quebec) obtain 75% of their energy intake
from fat, but despite this high-fat diet and high prevalence of
cigarette smoking and obesity, their low mortality rate from
heart disease is attributed to their diet being rich in omega 3.
Heart disease
The dose of omega 3 required for a demonstrable effect on
heart disease risk factors is at least 1.5 grams per day.
Abnormal blood fat levels
Fish oil supplements used to lower blood triglyceride levels are
prescribed at a dose of 5g, twice per day, supplying 2.85g omega 3.
Joint pain
High doses of 2.7g omega 3 have been shown to improve joint pain when given for a minimum of 3 months.
Brain health
Doses of around 2g omega 3 per day are used to treat depression, with one study using considerably higher doses of 9.6g omega 3 per day to treat people with bipolar disorder. Those taking the supplements enjoyed significantly longer periods of remission than those taking a placebo, and performed better on nearly all outcome measures to improve the short-term course of their illness.
The most recent National Diet and Nutrition Survey showed
the average British adult eats just 50g of oily fish, supplying a meagre
1g of omega 3 per week – ten and a half times less than is ideal.
Most people could benefit from more omega-3 essential fatty acids. It is difficult, if not impossible, to obtain these high intakes from
diet alone, however, especially as recommended intakes of fish
are limited by the presence of pollutants. Good quality fish oil
supplements, which are distilled to remove pollutants are the best
option. Select those with high levels of the omega 3 oils, EPA and
DHA, or look for an omega 3 liquid which is a surprisingly good way to get large amounts of omega 3 in one serving. Although cod liver oil
is high in omega 3, it is also high in vitamins A & D, and is therefore
not as safe in higher doses.
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