Good Nutrition Advice

For a healthy body and mind

Tag: Omega-3 fatty acid

Fish Roe is Best Source of Omega-3

Fish roe best source of omega-3

Fish roe best source of omega-3

Did you know? A tablespoon of caviar has as much omega-3 fat as a 1,000 mg of fish oil?

But before you go rushing out and spending all your hard earned cash on this pricy delicacy, it is worth remembering the cheaper lump fish versions work just as well.

The roe from hake, lumpfish and salmon contains the highest levels of omega-3 fatty acids according to research published in the European Journal of Lipid Science and Technology.

The study found minimal consumption of lumpfish, hake or salmon roe provides the body’s daily requirements for omega-3 due to their high levels of EPA and HDA.

A lack of omega-3 has been linked to cardiovascular disease, depression, hypertension, diabetes and inflammatory diseases such as Crohn’s.

Lumpfish is a great topping for  salads, sandwiches or a baked potato.

Nuts and Olive Oil Equal Statins for Reducing Heart Attack Risk

nuts and olive oilAlready this month we have seen new research that demonstrates how increasing our daily portion of pulses can lower LDL (‘bad’) cholesterol.

This is confirmed by a new clinical trial that says you can protect your heart by eating a diet high in fruit, vegetables, fish, nuts, whole grains and ‘healthy fats’ such as those in olive oil, and by reducing your intake of red meat and dairy products.

This is the prescription for a healthy heart, according to the New England Journal of Medicine. It found that changing the balance of your diet can lessen the risk even before heart-related illness strikes, while previous studies have compared the effects of the diet on people after they have suffered a heart attack or stroke.

In fact, this approach to eating was so beneficial for the people in the study that it was halted early as it would have been unethical not to recommend the diet to all those taking part!

Fish Oil Could Help Protect Against Skin Cancer

Nordic-Naturals-Ultimate-Omega-D3Scientists from the University of Manchester have discovered that omega-3 essential fatty acids (EFAs) in fish oil boost the immune system, improving the body’s ability to fight skin cancer and infection.

The research team, from the university’s photobiology unit, claim the oils reduced the sun’s impact on the immune system by half.

Around 100,000 cases of non-melanoma skin cancer were diagnosed in the UK in 2010, according to the most recent figures available.

Foods to fight inflammation

vegetablesALTHOUGH inflammation is the body’s normal response to injury, it can lead to disease if it becomes chronic. A recent report from an expert at the University of Alabama (UAB) suggests that you can fight inflammation with food.  

According to the National Council on Strength and Fitness, obesity has been found to cause inflammation, and it can lead to the development of cardiovascular and metabolic disease. Lauren Whitt, PhD, UAB Employee Wellness Director and adjunct professor of personal health adds that weight loss is also related to a reduction of inflammation, and believes  the right anti-inflammatory foods are the answer.  Her recommendations?

  • Citrus fruits – vitamin C and Vitamin E are essential antioxidants
  • Dark, leafy greens – high in Vitamin K
  • Tomatoes – the fruit’s red pigment, lycopene, is a potent antioxidant
  • Wild-caught salmon – contains a rich concentration of omega-3 fatty acids

At lunchtime, choose salad instead of sandwiches, cut down on saturated fat from processed and fast foods and have fruit for dessert or a snack instead of something sugary. Increase your intake of fish, especially oily fish.

Source. University of Alabama at Birmingham (2013, March 22). Foods can help fight inflammation. Science Daily. Retrieved April 5, 2013, from

Eat oily fish and live two years longer

Oily fishI’M harping on again about oily fish … But there’s a very good reason! Researchers have found that eating oily fish twice a week could prolong your life by two years. 

The study found that older people with higher blood levels of omega-3 fatty acids are 25 per cent less likely to die prematurely and a third less likely to die of heart disease. This is the first study to check for levels of fish consumption and link them with death rates. Adults aged 65 and with the highest blood levels of the fatty acids lived, on average, 2.2 years longer than those with the lowest levels.

Lead author Dariush Mozaffarian, associate professor in the Department of Epidemiology at Harvard School of Public Health said: “Our findings support the importance of adequate blood omega-3 levels for cardiovascular health, and suggest that later in life these benefits could actually extend the years of remaining life.”

If you don’t like oily fish, make sure you take a good quality omega-3 fish supplement that gives you 650mg EPA (Eicosapentaenoic acid) and 450mg DHA (Docosahexaenoic acid) daily. It is important to use a good quality brand that is certified free of heavy metals, dioxins and PCBs.


Good Nutrition Advice – Top healthy foods – oily fish

Fatty acids and ulcerative colitis

SalmonFATTY acid consumption may influence a person’s risk of developing an inflammatory bowel disease called ulcerative colitis, researchers report.

Ulcerative colitis is a persistent condition that typically causes diarrhea, abdominal pain, decreased appetite and weight loss. Although the cause remains unknown, researchers suspect that the disease involves a complex interaction of factors, including heredity, the immune system and diet.

Researchers analyzed data from more than 200,000 adults who participated in the European Prospective Investigation into Cancer and Nutrition (EPIC). The participants completed food frequency questionnaires and were monitored for the development of ulcerative colitis.

During an average follow-up period of four years, 126 people developed ulcerative colitis.

A diet rich in a type of omega-6 polyunsaturated fatty acid called linoleic acid was associated with an increased risk of the disease. Linoleic acid is found in some margarines, red meat and cooking oils. The authors found that people who ate the most linoleic acid (13-38 grams daily) were 2.5 times more likely to develop ulcerative colitis than those who ate the least amount (2-8 grams daily).

The body converts linoleic acid into arachidonic acid, which may then be transformed into pro-inflammatory molecules. Elevated levels of these inflammatory molecules have been found in the colons of patients with ulcerative colitis.

In contrast, a high intake of the omega-3 fatty acid docosahexaenoic acid (DHA) was linked to a lower risk of ulcerative colitis. This fatty acid is found in fatty fish (such as mackerel and herring) and fish oil supplements. People who ate the most DHA were 77 percent less likely to develop ulcerative colitis than those who ate the least amount.

However, this study is limited by its design. Additional controlled trials are needed to fully understand the potential relationship between fatty acids and ulcerative colitis.

Although there is currently no cure for ulcerative colitis, several medications, including anti-inflammatories and immunosuppressants, are available to help alleviate symptoms. Various integrative therapies have also been studied as potential treatment options. For instance, good evidence suggests that various types of probiotics may help prevent relapses of ulcerative colitis.

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