This month’s focus is on Oily fish..
We have all heard the advice to eat more oily fish however most people fail to reach the recommended 2 portions a week. Consumption of oily fish such as salmon, mackerel and sardines are linked to reducing inflammation and inflammatory diseases (Alaarg et al 2016) and may be involved in cancer prevention.
Omega 3 fats present in fish have multiple beneficial effects, and regular intake is associated with lower risks of fatal heart disease and stroke (Zock et al 2016).
There is also evidence that stocking up on omega 3 fats can actually make you cleverer! A double-blind placebo-controlled proof-of-concept study provides further experimental evidence omega 3 has positive effects on memory functions in healthy older adults (Külzow et al (2016).
However not all fish are equal, the larger species in our seas such as tuna, sward fish and shark are often contaminated with mercury these should not be consumed more than once a week and should be avoided during pregnancy. Generally speaking, the smaller the fish such as sardines and anchovies the safer. Look out over the next few weeks for our tasty recipes.
Choosing sustainable fish
Intensive fishing methods mean that many popular varieties are over-fished, threatening their numbers. However, you can choose fish from sustainable sources. For quick and easy guidance, visit the Marine Stewardship Council’s (MSC) website