Johns Hopkins Health Alert
What’s So Great About Fish? Answers to 4 Common Questions
Fish is an excellent source of protein. It is low in sodium and contains less saturated fat than meat. But what make dietitians happiest are the beneficial omega-3 fatty acids in fish. Here are answers to some of the most commonly asked questions about the health benefits of fish.
Q: What are omega-3 fatty acids?
A: Omega-3 fatty acids are polyunsaturated fats that our bodies need but cannot manufacture, so they must come from food or supplements. There are three major fatty acids in the omega-3 family. Two are found in fish— eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The third, alpha-linolenic acid (ALA), comes from plant foods such as walnuts, canola oil, soybean oil, flaxseed/linseed oil, and olive oil.
Q: How do omega-3 fatty acids promote good health?
A: Omega-3 fatty acids are good for your heart, whether you already have cardiovascular disease or you're trying to prevent it. Omega-3 fatty acids reduce inflammation and have been shown to decrease arrhythmias (abnormal heartbeats that can contribute to heart attacks), lower triglyceride levels, reduce the growth rate of plaque on artery walls, and lower blood pressure slightly. Because of their anti-inflammatory effects, omega-3 fatty acids are being investigated to help treat a wide variety of conditions, such as rheumatoid arthritis, and to prevent common disorders like cognitive decline and age-related macular degeneration of the eyes. However, more randomized, controlled trials are needed before omega-3s can be recommended for conditions other than those related to the heart.
Q: Which fish are the best sources of omega-3 fatty acids?
A: The best sources are coldwater fatty fish such as mackerel, lake trout, herring, sardines, albacore (white) tuna, halibut, striped bass, cod, and salmon.
Q: I don't like fish. Can I take fish oil supplements instead?
A: It's always better to get your nutrients from food rather than supplements. However, it can be difficult to get enough omega-3 fatty acids by diet alone, especially if you dislike fish or your doctor recommends larger doses. And studies suggest that taking fish oil supplements delivers some of the same protective effects as eating fish. It's important to remember, however, that you should talk with your doctor before adding fish oil supplements to your diet.
Posted in Nutrition and Weight Control on November 17, 2010
Medical Disclaimer: This information is not intended to substitute for the advice of a physician. Click here for additional information: Johns Hopkins Health Alerts Disclaimer
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