Oily fish has been linked to many health benefits, including a lower risk of heart disease, improved mental ability, and protection from cancer, alcohol-related dementia, and rheumatoid arthritis. These are believed to benefit the cardiovascular system. The American Heart Association AHA suggests consuming at least two servings of fish, and especially oily fish, each week. A serving is 3. Oily fish contain significant amounts of oil throughout their body tissues and in their belly cavity.
Examples of oily fish include:. Oily fish is rich in omega-3 polyunsaturated fatty acids, which have been shown to reduce inflammation and potentially lower the risk of heart disease , cancer, and arthritis. Both white and oily fish are good sources of lean protein. White fish contains fatty acids, but only in the liver, and in smaller quantities. Consuming oily fish can help protect against cardiovascular disease , according to the AHA.
A study published by the American Physiological Society suggests that fatty fish oils can also protect the heart during times of mental stress. A study published in the Annals of the Rheumatic Diseases journal linked an average daily intake of at least 0. Other research suggests that omega-3 fatty acids might protect against the future development of RA. Among people who abuse alcohol, fish oil may offer protection from dementia. Brain cells that were exposed to a mix of fish oil and alcohol had 95 percent less neuroinflammation and neuronal death compared with brain cells that were only exposed to alcohol.
Oily fish consumption may protect against early- and late-stage oral and skin cancers. Omega-3 fatty acid has been found to target and selectively inhibit the growth of malignant and pre-malignant cells at doses that do not affect the normal cells. The same study did not find that breast-feeding offered the same benefits. The children of women who regularly consumed salmon during pregnancy may be less likely to show signs of asthma at the age of 2. Find out which foods are high in vitamin A, why vitamin A is important and the signs of vitamin A defici Superfoods are thought to be great for your health.
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You should always seek the advice of your doctor when making decisions about your health. Home Health library Healthy diet summary Oily fish: mighty omega-3 or codswallop? Medically reviewed All of Healthily's articles undergo medical safety checks to verify that the information is medically safe. In this article. The evidence on oily fish Cardiovascular disease The UK Scientific Advisory Committee on Nutrition reviewed the evidence on the health benefits of fish in Prostate cancer The evidence for oily fish's effect on prostate cancer is inconclusive.
Dementia A review looked into whether consuming more omega-3, a type of healthy fat found in oily fish, could reduce the risk of dementia. Vision A well-conducted review in found there was some evidence that eating oily fish two or more times a week could reduce the risk of age-related macular degeneration — a common cause of blindness in older people.
Rheumatoid arthritis A study looked at the eating habits of around 32, middle-aged and older women to see if oily fish consumption had any influence on them developing rheumatoid arthritis.
The dietitian's verdict on oily fish Alison Hornby, a dietitian and BDA spokesperson, says if there's one food that's good for your heart, it's oily fish.
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