Tag Archives: omega-3 fatty acids

Get Fishy For Your Health!

Fish is one of the healthiest foods you can consume and the benefits don’t stop with omega-3 fatty acids. Many people are aware of the heart health benefits of eating fatty fish, but research is mounting that suggests chowing down on fish regularly may help lessen or prevent other conditions as well.

What Types of Fish Are Most Healthful?

Not all fish are equally as beneficial for your health. Some of the more healthful fish to focus on include:

  • Salmon contains many helpful B vitamins, your whole suggested daily intake of both vitamin D and omega-3 fatty acids, as well as many other goodies. It also has a very low risk for mercury contamination compared to some other types of fish.
  • Tuna is pretty amazing. It is not only one of the richest sources of omega-3 fatty acids, but it also contains cancer-fighting selenium, niacin, magnesium, protein and vitamin A, while also being low in calories and fat. What a fishy-powerhouse! There is a suggested limit on tuna, however, because of its mercury contaminant risk, but it is a pretty liberal limit (12 oz weekly), so tuna shouldn’t cause any problems unless you are pregnant or breastfeeding.
  • Pacific halibut is rich in vitamin D, potassium and omega-3 fatty acids.
  • Rainbow trout is a great choice because it contains plenty of vitamin B12 in addition to vitamin D and good fats like other types of fish.
  • Anchovies are high in iron, calcium and magnesium as well as a host of other beneficial components.

How Should Fish be Prepared?

In order to reap the many health pros of fatty fish without adding unhealthy grease (which can counteract the cardiovascular benefits), you should avoid deep frying. Baking or boiling fish are the healthiest cooking methods.

Research-Backed Benefits of Eating Fish

Some of the health benefits that have been linked to consuming fish on a weekly basis include:

  • Lower risk of cardiovascular disease – most of the research conducted on the benefits of fish center around its contribution to heart health. Studies upon studies show parallels between consuming fatty fish weekly and having lower risk of dying of heart disease.
  • Lower risk of Alzheimer’s – fish oil has shown promise in improving cognitive functioning and helping lessen or prevent types of cognitive decline.
  • Hair and skin benefits – the hair and skin need healthy fats to really thrive, so routine consumption of the omega-3 fatty acids in fish provide that strengthening boost for shiny hair and healthy skin.
  • May aid in male fertilitypreliminary studies show a link between routine ingestion of fatty fish and stronger, healthier sperm in males.
  • Benefits for arthritis sufferers – because arthritic diseases mainly center around inflammation of the joints, the good fats in fish can help tackle systemic inflammation, potentially lessening the symptoms of the disease over time.
  • Immune system benefits – routine fish consumption has also been linked to helping reduce symptoms of autoimmune diseases because they are also rooted in inflammation. The plethora of vitamins and nutrients in fish also work to help strengthen the immune system.
  • Easing symptoms of depression – fish oil helps improve brain function and may help lesson mild depression in some cases, more research is currently underway.


Does Eating Fish Come With Dangers?

There has been concern among medical professionals and researchers that eating too much of certain types of fish can lead to excess mercury in the body. Fish tend to ingest mercury-containing substances and the potentially harmful element stays in their bodies, so when we consume fish, we are ingesting low levels of mercury as well. However, this is primarily a concern for pregnant or breastfeeding women or small children who are most at risk for experiencing adverse reactions to mercury. Most healthy adults will not be adversely effected by levels of mercury in fish unless they consume a disproportionate amount.

Thanks for visiting DocChat! We hope we’ve convinced you to ‘get fishy for your health’!




Health Benefits of Omega-3 Fatty Acids

Mediterranean omega-3 diet.

Omega-3 Fatty Acids are some of the “good fats” your body needs in order to function optimally, but unfortunately your body doesn’t produce enough of these goodies naturally and instead gets them from certain important foods. Omega-3s have some amazing effects on health, including prevention of certain diseases and helping to regulate things like hormone production. There are three different types of Omega-3s: ALA (this one is the most important to consume, as it is an essential fat), DHA and DPA.

Omega-3s For Cardiovascular Health

Omega-3s are very heart-healthy. According to the Harvard T.H. Chan School of Public Health, “These fats appear to help the heart beat at a steady clip and not veer into a dangerous or potentially fatal erratic rhythm. Omega-3 fats also lower blood pressure and heart rate, improve blood vessel function, and, at higher doses, lower triglycerides and may ease inflammation, which plays a role in the development of atherosclerosis.” Omega-3 supplements are often recommended by doctors to patients with cardiovascular problems, or as a preventative measure for those at risk of developing heart issues.

The Many Other Benefits

The health benefits Omega-3s are vast, among them are helping to control chronic inflammation which aids with diseases such as rheumatoid arthritis and lupus, helping also to control airway inflammation in asthmatics. Some studies seem to show a link between omega-3s found in fish oil and the prevention and progression of Alzheimer’s and dementia. These super fats have also shown a positive influence over such mental health conditions as ADHD and depression, working in tandem with antidepressants to help alleviate some of the symptoms. Because the benefits of these fats extend far beyond this list, doctors recommend everyone try to eat fish, nuts or other omega-3-containing foods 3-4 times weekly.

Good Dietary Sources

Omega-3s can be found in many healthy foods such as:

Nuts – walnuts, pine nuts, almonds and peanuts

Fish and seafood – mackerel, salmon, anchovies, herring, oysters, sardines, caviar

Some oils – sunflower oil, corn oil

Flaxseeds and chia seeds




If you don’t like many Omega-3 foods, supplements are available to take. However, people with bleeding disorders such as hemophilia should be careful with Omega-3s, as well as people on blood-thinners such as Warfarin. Omega-3s could cause bloating or diarrhea in some people. As with any medication or supplement, it is important to consult your primary care doctor or one of our qualified physicians at DocChat before beginning an Omega-3 supplement.