Latest news with #omega3
The Independent
9 hours ago
- Health
- The Independent
Should you be taking cod liver oil supplements? Health benefits explained
Cod liver oil boasts a host of health benefits and has been used since the 18th century as a means of supplementing the body with vital vitamin D – a nutrient that nearly everyone in the UK is deficient in. But fish oil has other benefits, too. As the name suggests, cod liver oil is extracted from the liver of cod fish, which might not sound all that appealing but there are plenty of reasons to take it. 'Cod liver oil is a popular choice because it's rich in omega-3 fatty acids, vitamin D and vitamin A, all of which support heart health, brain function, immunity and skin health,' explains nutritionist Alexa Mullane. 'The omega-3 fatty acids also support cognitive performance, reduce inflammation, and may even help combat mood disorders like anxiety and depression.' People looking to improve cardiovascular health, strengthen bones, or boost cognitive function may find cod liver oil particularly useful. However, pregnant women should avoid cod liver oil due to its high vitamin A content. Omega-3s are found mainly in fish, but they can also be found in some nuts, in algae and in flaxseed. Experts recommend consuming two portions of fish a week in order to get enough fatty acids into your diet, but this can be tricky, especially if you don't enjoy eating fish. Keep reading for everything you need to know about cod liver oil, including what it is, the benefits and the supplements to buy. What is cod liver oil? Cod liver oil is one of the most effective sources of vitamins A and D and omega-3 in one supplement. Your body can't naturally produce some of the main components of omega-3 fatty acids, namely eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), so taking a supplement can help top up the concentration in your body to support your health. The vitamin D in cod liver oil helps to regulate phosphate and calcium in the body which contributes to healthy muscles, bones and teeth. The body can make vitamin D when it's exposed to sunlight, but according to experts, most people living in the UK struggle to get adequate sun exposure and are vitamin D deficient. Vitamin A, also known as retinol, helps the body to metabolise iron and supports eye health and the quality of your skin. It's also vital for immunity and maintaining your body's natural defences against infections and diseases. You'll find vitamin A in green leafy vegetables and dairy, along with some root vegetables like sweet potato and squash. It's also in orange foods like carrots, mangoes and apricots. What are the benefits of cod liver oil supplements? Cod liver oil supplements are great for anyone who struggles to maintain a balanced, vitamin-rich diet or who worries about a lack of vitamin D, but it's also recommended to fortify the body as it naturally ages. As we grow older, our bodies face new challenges, especially in regards to things like the quality of our joints, our vision and our cognitive abilities. Supplementing cod liver oil, which contains the powerful antioxidants A and D, can help with neutralising free radicals and encouraging new healthy cell turnover. It can also help reduce inflammation in the body. Omega-3 can suppress the proteins that cause inflammation, lessening pain and swelling, promoting a better healing process and reducing the likelihood of infections. As we age, our bones and joints may also suffer as cartilage breaks down and bones become weaker. The vitamin D in cod liver oil can help the body absorb calcium effectively and prevent the rate of bone loss. This can lessen the risk of a serious injury if you fall and help support tooth health in later life, too. Some studies suggest that cod liver oil could also reduce joint pain and improve symptoms of rheumatoid arthritis. The ageing process can also affect the quality of your vision, something that vitamin A is essential for. Omega-3s have also been shown to reduce the risk of eye conditions. However, the most significant area of the body that omega-3 is shown to benefit is the heart. This is because fatty acids have the potential to reduce blood triglycerides – fat stored in the blood – and raise good cholesterol. People of all ages could benefit from taking a cod liver oil supplement daily, but despite the many positive impacts, these supplements aren't a substitute for a balanced diet. You should still aim to eat fish twice a week and get adequate vitamin D and A from the foods you eat. It can be difficult to get enough omega-3 from a vegan diet, but it is possible, and fish-free supplements can be an important part of maintaining a healthy lifestyle when you decide to go plant-based. Which fish oil should I choose? 'Cod liver oil and omega-3 supplements both provide essential fatty acids, but cod liver oil offers additional nutrients like naturally occurring vitamins A and D, which support immune function, vision, and bone health,' explains Mullane. 'Omega-3 supplements, mostly derived from fish or algae, will usually have higher levels of EPA and DHA and are often made from different types of oily fish such as sardines, anchovies and mackerel.' Cod liver oil is considered a bit of a super supplement because it contains so many nutrients, however, there is a risk of overloading your body if you're taking it at the same time as other supplements that contain Vitamin A and Vitamin D, so it's worth bearing this in mind. 'Fish oil (purely omega-3 with no added vitamins) is a great choice for heart and brain health without worrying about vitamin A toxicity or doubling up if you're already taking a vitamin D supplement,' explains nutritionist Claire Johnson. 'Cod liver oil may be useful for those needing extra vitamin A or D, but it's always worth checking this first with your GP, especially if you're trying to conceive or pregnant.' Johnson adds that 'since the liver filters toxins, cod liver oil may have a higher risk of contamination from environmental pollutants like heavy metals. To stay safe, choose a high-quality supplement. Whether you decide on cod liver oil or fish oil, choose from a reputable brand that publishes purity test results. My favourite fish oil brand is Bare Biology, which tests its products for purity and quality, with five-star purity and quality ratings from International Fish Oil Standards.' You might also consider taking krill oil, which is also derived from fish and offers a high dose of Omega-3 fatty acids but contains astaxanthin – a powerful antioxidant that can benefit heart health. If you're looking for a vegan alternative to fish oil, there are many options made from algae, walnuts or flaxseeds. The nutrients in microalgae are actually consumed by the fish that make cod liver oil, and in comparison to Omega-3 alternatives made from hemp or flaxseed, the bioavailability is considered to be much better. 'If you want omega-3 benefits without the extras, go for a high-quality fish oil or algae-based supplement for a plant-based option. If you need extra vitamin A and D, cod liver oil can be a useful addition, but proceed with caution. As always, your individual needs should dictate your choice,' says Johnson. 'Cod liver oil is ideal for those seeking a broader nutrient profile, while pure omega-3 supplements may be preferable for those who need higher doses of EPA and DHA without excess vitamin A. Look for cod liver oil brands that use wild fish instead of farmed fish, sustainable practices, and are tested for purity. I like Wiley's Finest wild norwegian cod liver oil, Nordic Naturals cod liver oil, Zinzino fish oil adds Mullane.
CNET
5 days ago
- Health
- CNET
Food as Medicine: Try Eating These Foods Next Time You Have a Headache
If you're looking for something other than aspirin to relieve a headache, experts say you should consider what's on your plate. Though eating certain foods isn't a miracle cure for migraines or headaches, it can help alongside hydration, exercise, sleep and stress management. "The most important thing I tell patients is that migraines are highly individualized," says Dr. Nicholas Church, a board-certified member of the American Board of Family Medicine and the American Academy of Family Physicians. "What helps one person may not help another, and what's a trigger for one might be therapeutic for someone else." To determine which foods may potentially help with migraine and headache symptoms, we sought expert advice from several doctors and dietitians. 1. Omega-3-rich foods "I recommend omega-3-rich fish, such as salmon, mackerel and sardines," says Church. "These fish are high in anti-inflammatory fats (EPA and DHA), which can reduce inflammation throughout the body, including in the vascular system and brain." Citing a 2021 randomized controlled trial, Church explains that because migraines are believed to involve inflammatory and vascular changes in the body, omega-3 fatty acids may help reduce their frequency or intensity when eaten regularly. "The study's findings also align with earlier data showing that omega-3s help regulate prostaglandins, which play a role in headache inflammation," says Church. Prostaglandins are hormone-like substances that impact bodily functions like inflammation, pain and menstrual cramps. Fatty fish also contain vitamin D, coenzyme Q10 and B vitamins like riboflavin, which support healthy brain metabolism. Kiran Campbell, a registered dietitian nutritionist at MyNetDiary, also mentions a 2024 meta-analysis revealing that omega-3 fatty acids can reduce the frequency, duration and severity of migraines. She adds that plant-based sources include chia seeds, walnuts, flaxseed and algae oil. Example foods: salmon, mackerel, sardines, chia seeds, walnuts, flaxseed and algae oil Chia and flax seeds are great sources of omega-3s. mikroman6/Getty Images 2. Magnesium-rich foods Daniel Redwood, the director of Human Nutrition and Functional Medicine at the University of Western States, explains, "Attention to the potential importance of magnesium in migraine grew in prominence with the discovery (Ramadan, 1989) that people with migraines had lower levels of this mineral in their red blood cells, serum and brain tissue." Dr. Paul Daidone, medical director at True Self Recovery, seconds this, stating that food rich in magnesium -- like pumpkin seeds, spinach and avocado -- may reduce the severity and occurrence of migraines. He cites a 2022 study examining the potential connection between magnesium deficiency and migraine, which describes how magnesium deficiency is implicated in migraine attacks due to processes like cortical spreading depression, oxidative stress, neurotransmitter imbalance and electrolyte imbalance. "Although clinical evidence of the acute dietary magnesium deficiency as a direct migraine trigger remains limited, scientists are investigating the involvement of intra- and extracellular magnesium levels in migraine pathogenesis," Daidone explains. Dr. Schonze Del Pozo, a board-certified internal medicine physician and medical director at East Sacramento Concierge, states that many of the patients she sees for headaches and migraines are deficient in magnesium. She also cites a 2012 study in the Journal of Neural Transmission entitled "Why all migraine patients should be treated with magnesium." As a result, she recommends a healthy diet of magnesium-rich dark leafy greens like spinach, kale, broccoli and Swiss chard. Example foods: pumpkin seeds, spinach and avocado, kale, broccoli and Swiss chard 3. Ginger "Many swear by ginger as a way to help with migraines," states Dr. Maria Knöbel, a general practitioner and medical director of Medical Cert UK. "Studies have proven that ginger reduces nausea and can decrease the inflammation that leads to migraine pain. Ginger has helped patients during my practice, whether they take it as ginger tea or in supplement form." She references a 2014 study that found ginger powder to be as effective as the medication sumatriptan in treating acute migraine attacks, but with fewer side effects. Ginger tea may be especially beneficial because, Knöbel states, "It's important to drink enough water, as well as eat ginger. Drinking enough water might stop your migraine from getting any worse." Church also recommends ginger because it contains natural anti-inflammatory compounds like gingerol. "I've had patients find relief from migraines or migraine-related nausea using ginger tea, powder or chews," he explains. A 2019 study also found that 400mg of ginger extract, in addition to 100mg of the non-steroidal anti-inflammatory drug ketoprofen, may help treat migraine attacks. Ginger tea combines the benefits of ginger with the hydration of water.4. Nuts and seeds "Another group of foods I recommend are nuts and seeds, including almonds, pumpkin seeds, sunflower seeds and walnuts," Church states. "Like leafy greens, these are rich in magnesium, and some also provide vitamin E, which has been shown to help with menstrual migraines and migraines with aura." A 2015 study reflected this. Example foods: almonds, pumpkin seeds, sunflower seeds and walnuts 5. Cinnamon "Cinnamon contains a high amount of antioxidants that may also reduce headache frequency," Campbell explains. "Stir it into your morning oatmeal or tea, or bake it into muffins and breads." She cites a randomized, double-masked, placebo-controlled 2020 trial, stating, "Studies suggest that cinnamon supplementation may lower inflammation, cutting down on migraine frequency, severity and duration." The antioxidants in cinnamon may help treat headaches and migraines. FreshSplash/Getty Images 6. Foods rich in vitamin B2 "A well-known [1998] randomized controlled trial found that 400 mg of riboflavin daily significantly reduced migraine frequency and severity over a three-month period," Church says. Though this high dose usually comes from supplementation, riboflavin-rich foods support the same metabolic processes in migraine prevention. These foods can include eggs, dairy and lean meats. "Riboflavin is essential for mitochondrial energy production, and many researchers believe that migraines stem in part from dysfunction in energy metabolism within brain cells," Church adds. Redwood adds, "There exists a small but promising body of research on the effectiveness of some nutritional supplements for migraines, especially riboflavin (vitamin B2), coenzyme Q10 and magnesium. The first research-based indicator of riboflavin's potential as a migraine treatment appeared in a small 1946 article by a medical physician, published in the Canadian Medical Association Journal, which reported dramatic effectiveness from what would now be considered low-dose B2 supplements." A 2022 systematic review and meta-analysis found that supplementation of 400mg/day of vitamin B2 for three months affected the duration, frequency and pain score of migraine attacks. Example foods: Eggs, dairy and lean meats 7. Turmeric Curcumin is the active compound in turmeric and, according to Campbell, is "high in antioxidant power and shines especially when paired with omega-3s." To add it to your diet, consider sprinkling it into smoothies, curries or teas. Campbell references a randomized, double-masked, placebo-controlled 2021 trial that concluded, "Present findings revealed that n-3 fatty acids and curcumin co-supplementation can be suggested as a promising new approach in migraine headache management." However, more studies are needed. When combined with omega-3s, turmeric may help with migraine headache management. Rawlstock/Getty Images 8. Whole grains Church mentions that whole grains like quinoa, brown rice and oats may also be beneficial since they "provide a steady release of glucose, preventing blood sugar crashes that can trigger headaches, and are good sources of fiber, B vitamins and trace minerals." He cites a 2023 cross-sectional study of 12,710 participants with all data collected from a 1999-2004 National Health and Nutrition Examination Survey. It found that for every 10 grams of fiber added to the diet, there was an 11% reduction in the odds of having severe headaches or migraines. "By providing magnesium, iron, and B vitamins, whole grains support brain health, oxygen delivery and a stable glucose supply, which are all relevant to migraine prevention," concludes Church. A 2023 comprehensive review also found that curcumin is a promising candidate for preventing and controlling migraines due to its anti‑inflammatory, antioxidative, anti-protein aggregate and analgesic effects. However, additional studies are needed. Example foods: quinoa, brown rice and oats 9. Water-rich foods Dr. Kimberly Idoko, a developmental neurobiologist and board-certified neurologist, reveals that dehydration can also trigger headaches, which is why staying hydrated can significantly improve migraine treatments. "Water-rich foods like cucumber, watermelon and citrus fruits also help you stay hydrated," adds Church. To prevent dehydration-caused headaches or migraines, enjoy more water-rich foods like watermelon. Anucha Muphasa/500px/Getty Images Foods that may trigger headaches or migraines Chocolate, cheese and alcohol: "In one [2007] study of over 500 migraine sufferers, 44% reported at least one food as a trigger. Among the most common triggers were chocolate, cheese and alcohol, " reveals Dr. Adam Lowenstein, a board-certified plastic surgeon who runs the Migraine Surgery Specialty Center. Gluten: "Gluten can be a highly inflammatory food substance, especially among those who are prone to sensitivities or gluten allergy," explains Trista Best, a registered dietitian at The Candida Diet, environmental health specialist and adjunct nutrition professor. "This inflammation causes a host of health conditions, including migraines." When it comes to caffeine, moderation is "The most fascinating study I've seen on the role of nutrition in the treatment of headaches (Hering-Hanit and Gadoth, 2003) was published in Cephalalgia, the premier headache journal. Over a 5-year period, doctors at a neurology clinic in Israel treated 36 children and adolescents (average age 9) with severe daily or near-daily headaches who drank an average of 11 quarts of cola drinks per week," says Redwood. "At the end of a gradual withdrawal period (because too speedy a withdrawal can trigger even worse headaches), 33 of these 36 young people were headache-free, a truly stunning result. Nearly all cola drinks contain substantial amounts of caffeine (Chou and Bell, 2007)." Note: 11 quarts of cola per week is extreme, and the average person doesn't consume this much caffeine. Moderate caffeine intake is still OK, according to Amelia Ti, a registered dietitian and diabetes educator in New York City who is also part of CNET's medical review board. However, when it comes to caffeine, Church notes, "Caffeine, used strategically, can enhance the absorption of pain relievers and constrict dilated blood vessels in the brain, which may ease migraine pain. This is why many over-the-counter headache medications include it. Studies have shown that 40–100 mg of caffeine (the amount in a small cup of coffee or strong tea) can reduce migraine or tension headache pain. But, chronic overuse can lead to rebound headaches, so moderation is key." Added sugars and highly processed foods: "Research has shown that people following a 'Western' diet, which includes substantial amounts of added sugars and other highly processed foods, are at greater than average risk for developing migraines, while the risk is significantly lower than average for those following a healthier diet," states Redwood. download (1) Dr. Joseph Mercola, a board-certified family physician and author of Your Guide to Cellular Health, adds that in addition to incorporating foods rich in specific nutrients like magnesium and B vitamins, you'll want to eliminate triggers like processed foods that contain nitrates, MSG, added sugars or yeast.
Yahoo
21-07-2025
- Health
- Yahoo
One Dietary Supplement Shown to Reduce Aggression by Up to 28%
Keep calm and try omega-3. The fatty acids, available as dietary supplements via fish oil capsules and thought to help with mental and physical well-being, could also cut down on aggression, according to a 2024 study. These findings haven't come out of nowhere: omega-3 has previously been linked to preventing schizophrenia, while aggression and antisocial behavior are thought in part to stem from a lack of nutrition. What we eat can influence our brain's chemistry. Researchers from the University of Pennsylvania built on earlier, smaller studies of omega-3 supplementation effects on aggression. Their meta-analysis looked at 29 randomized controlled trials across 3,918 participants in total. Across all the trials, a modest but noticeable short-term effect was found, translating to up to a 28 percent reduction in aggression across multiple different variables (including age, gender, medical diagnosis, and length and dosage of treatment). Related: "I think the time has come to implement omega-3 supplementation to reduce aggression, irrespective of whether the setting is the community, the clinic, or the criminal justice system," said neurocriminologist Adrian Raine when the meta-analysis was published. The trials included in the study, carried out between 1996 and 2024, ran for an average of 16 weeks. They covered a variety of demographics, from children aged 16 and under to older people aged between 50 and 60. What's more, the reductions in aggression included both reactive aggression (in response to provocation) and proactive aggression (behavior planned in advance). Before this study, it wasn't clear if omega-3 could help with these different types of aggression. While larger studies across longer periods of time are going to be needed to further establish this relationship, it adds to our understanding of how fish oil pills and the omega-3 in them might be beneficial for the brain. "At the very least, parents seeking treatment for an aggressive child should know that in addition to any other treatment that their child receives, an extra portion or two of fish each week could also help," Raine said. The researchers think something in the way that omega-3 reduces inflammation and keeps vital brain processes ticking over might be helping regulate aggression. There are still a lot of unanswered questions, but the team suggests there's enough evidence to look into this further. Add in the studies that show that medications derived from fish oil can help reduce the risk of fatal heart attacks, strokes, and other heart health problems, and there seems to be plenty of upside to adding some omega-3 to your diet. "Omega-3 is not a magic bullet that is going to completely solve the problem of violence in society," said Raine. "But can it help? Based on these findings, we firmly believe it can, and we should start to act on the new knowledge we have." The research has been published in Aggression and Violent Behavior. An earlier version of this article was published in June 2024. Related News Do Women Need More Sleep Than Men? Here's The Science. Virus Traces Discovered in The Brain Lining of People With Schizophrenia 40% of People Have Eyes That Aren't Perfectly Round. Here's What You Need to Know. Solve the daily Crossword
Yahoo
21-07-2025
- Health
- Yahoo
The Surprising Anti-Inflammatory Food You Should Be Eating More Of but Probably Aren't, According to Dietitians
Reviewed by Dietitian Kelli McGrane, M.S., RDFatty fish like salmon and sardines are underrated anti-inflammatory foods that support overall health. Rich in omega-3s like EPA and DHA, fish can help lower inflammation and protect the heart and brain. Whether fresh, canned, or frozen, adding more fatty fish to your meals is simple—and worth the you think of anti-inflammatory foods, fatty fish like salmon, sardines and mackerel might not be the first to come to mind—but registered dietitians agree that they should be. Rich in omega-3 fatty acids, fatty fish may help reduce chronic inflammation and lower the risk of chronic diseases, like heart disease, type 2 diabetes, Alzheimer's disease and cancer. 'Including more fatty fish in your diet may support overall health and reduce your risk of these inflammation-related conditions,' says Lauren Manaker, M.S., RDN. Read on to learn why fatty fish like salmon, sardines, mackerel, herring and anchovies are anti-inflammatory foods that you should be eating more of, plus tips for incorporating fish into your diet. How Can Fatty Fish Help with Inflammation? Fatty fish like salmon, tuna, mackerel, sardines and anchovies are an excellent source of omega-3 fatty acids. More specifically, they're rich in the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have anti-inflammatory effects. 'These essential fatty acids play a critical role in reducing inflammation in the body,' Manaker says. 'They work by decreasing the production of inflammatory molecules and compounds, which can help manage chronic inflammation linked to conditions like heart disease.' One study found that consuming two to three portions of fish per week reduced the risk of cardiovascular disease and cardiovascular disease outcomes by 8% and 10%, respectively. It also found that daily fish intake reduced the risk of heart disease by up to 30%. You can think of these anti-inflammatory properties as a protective barrier that helps defend the body against cellular damage. 'Consuming more fatty fish [may also] help ensure our organs are protected from external and internal threats, such as pollutants,' says Tracy Lockwood Beckerman, M.S., RD. These essential fatty acids are also important for supporting heart, brain and skin health, adds Maddie Pasquariello, M.S., RD. Because the body can't produce them on its own, it's essential to consume omega-3s through food. There's no official recommendation for how much EPA and DHA to consume daily. However, the American Heart Association recommends eating 3 ounces of fish—preferably oily fish—at least twice a week. Other Reasons to Eat Fatty Fish Beyond their anti-inflammatory benefits, fatty fish are also a great source of protein, which helps with muscle repair, growth and immune functioning. They also contain a variety of micronutrients that are essential for overall health. 'Fatty fish are a source of vitamins and minerals such as vitamin D, a nutrient crucial for bone health and immune support, and selenium, an antioxidant that protects cells from damage,' says Manaker. Tips for Eating More Fatty Fish Add Sardines or Anchovies to Salads, Snacks and Appetizers: 'I love using anchovies in Caesar dressing or on top of salads, and sardines are delicious on toast as an appetizer or snack,' Pasquariello says. Start with a Milder Fish: 'Salmon and tuna are some of the easiest fish to cook, requiring just a quick sear or bake in the oven,' Pasquariello says. 'I love pairing salmon with a Dijon mustard glaze or simple lemon and olive oil dressing, or cooking tuna with a quick sear on each side and topping it with sesame seeds and soy sauce.' Trout is another mild fish that's quick to prepare. Enjoy in Smaller Amounts: If you don't love the taste of fish but still want to give it a try, consider a dish where fish plays more of a supporting role rather than the central focus. 'You can add fish to dishes like pasta along with other ingredients to dilute the taste while still reaping the benefits,' Manaker says. Eat More Canned Fish: Canned fish, like salmon or sardines, offer a convenient and cost-effective way to add more fish to your diet. Stock Your Freezer with Frozen Fish: Keep frozen fish on hand for nights when you're too busy to make it to the grocery store. 'Frozen options provide the same beneficial antioxidants and anti-inflammatory properties as fresh fish and might even have a less-pronounced fishy smell during cooking,' Beckerman says. Plus, you can cook salmon directly from frozen—no thawing required. Our Expert Take Fatty fish are rich in omega-3 fatty acids and are an excellent addition to an anti-inflammatory diet. If you're not eating fatty fish like tuna, mackerel, sardines and salmon regularly, now is a great time to start. And remember, eating fish doesn't have to be complicated or expensive. Try adding fresh or canned fish to scrambled eggs, salads, toast, stir-fries or pasta dishes. 'Start by incorporating it into meals you already enjoy—think salmon on a salad, mackerel spread on whole-grain crackers or tuna in a wrap,' Manaker says. 'Aim for about two servings of lower-mercury fatty fish per week.' Read the original article on EATINGWELL
Yahoo
21-07-2025
- Health
- Yahoo
The Surprising Anti-Inflammatory Food You Should Be Eating More Of but Probably Aren't, According to Dietitians
Reviewed by Dietitian Kelli McGrane, M.S., RDFatty fish like salmon and sardines are underrated anti-inflammatory foods that support overall health. Rich in omega-3s like EPA and DHA, fish can help lower inflammation and protect the heart and brain. Whether fresh, canned, or frozen, adding more fatty fish to your meals is simple—and worth the you think of anti-inflammatory foods, fatty fish like salmon, sardines and mackerel might not be the first to come to mind—but registered dietitians agree that they should be. Rich in omega-3 fatty acids, fatty fish may help reduce chronic inflammation and lower the risk of chronic diseases, like heart disease, type 2 diabetes, Alzheimer's disease and cancer. 'Including more fatty fish in your diet may support overall health and reduce your risk of these inflammation-related conditions,' says Lauren Manaker, M.S., RDN. Read on to learn why fatty fish like salmon, sardines, mackerel, herring and anchovies are anti-inflammatory foods that you should be eating more of, plus tips for incorporating fish into your diet. How Can Fatty Fish Help with Inflammation? Fatty fish like salmon, tuna, mackerel, sardines and anchovies are an excellent source of omega-3 fatty acids. More specifically, they're rich in the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have anti-inflammatory effects. 'These essential fatty acids play a critical role in reducing inflammation in the body,' Manaker says. 'They work by decreasing the production of inflammatory molecules and compounds, which can help manage chronic inflammation linked to conditions like heart disease.' One study found that consuming two to three portions of fish per week reduced the risk of cardiovascular disease and cardiovascular disease outcomes by 8% and 10%, respectively. It also found that daily fish intake reduced the risk of heart disease by up to 30%. You can think of these anti-inflammatory properties as a protective barrier that helps defend the body against cellular damage. 'Consuming more fatty fish [may also] help ensure our organs are protected from external and internal threats, such as pollutants,' says Tracy Lockwood Beckerman, M.S., RD. These essential fatty acids are also important for supporting heart, brain and skin health, adds Maddie Pasquariello, M.S., RD. Because the body can't produce them on its own, it's essential to consume omega-3s through food. There's no official recommendation for how much EPA and DHA to consume daily. However, the American Heart Association recommends eating 3 ounces of fish—preferably oily fish—at least twice a week. Other Reasons to Eat Fatty Fish Beyond their anti-inflammatory benefits, fatty fish are also a great source of protein, which helps with muscle repair, growth and immune functioning. They also contain a variety of micronutrients that are essential for overall health. 'Fatty fish are a source of vitamins and minerals such as vitamin D, a nutrient crucial for bone health and immune support, and selenium, an antioxidant that protects cells from damage,' says Manaker. Tips for Eating More Fatty Fish Add Sardines or Anchovies to Salads, Snacks and Appetizers: 'I love using anchovies in Caesar dressing or on top of salads, and sardines are delicious on toast as an appetizer or snack,' Pasquariello says. Start with a Milder Fish: 'Salmon and tuna are some of the easiest fish to cook, requiring just a quick sear or bake in the oven,' Pasquariello says. 'I love pairing salmon with a Dijon mustard glaze or simple lemon and olive oil dressing, or cooking tuna with a quick sear on each side and topping it with sesame seeds and soy sauce.' Trout is another mild fish that's quick to prepare. Enjoy in Smaller Amounts: If you don't love the taste of fish but still want to give it a try, consider a dish where fish plays more of a supporting role rather than the central focus. 'You can add fish to dishes like pasta along with other ingredients to dilute the taste while still reaping the benefits,' Manaker says. Eat More Canned Fish: Canned fish, like salmon or sardines, offer a convenient and cost-effective way to add more fish to your diet. Stock Your Freezer with Frozen Fish: Keep frozen fish on hand for nights when you're too busy to make it to the grocery store. 'Frozen options provide the same beneficial antioxidants and anti-inflammatory properties as fresh fish and might even have a less-pronounced fishy smell during cooking,' Beckerman says. Plus, you can cook salmon directly from frozen—no thawing required. Our Expert Take Fatty fish are rich in omega-3 fatty acids and are an excellent addition to an anti-inflammatory diet. If you're not eating fatty fish like tuna, mackerel, sardines and salmon regularly, now is a great time to start. And remember, eating fish doesn't have to be complicated or expensive. Try adding fresh or canned fish to scrambled eggs, salads, toast, stir-fries or pasta dishes. 'Start by incorporating it into meals you already enjoy—think salmon on a salad, mackerel spread on whole-grain crackers or tuna in a wrap,' Manaker says. 'Aim for about two servings of lower-mercury fatty fish per week.' Read the original article on EATINGWELL
