Why All the Fuss About Fish?
You may have heard about ‘essential fatty acids’—these specific fats are termed ‘essential’ because they are crucial for our wellbeing and must be obtained through our diet, as the body can only produce them in limited quantities. Two of the most vital types, which our bodies can utilize most effectively, are found in seafood. Known as long-chain omega-3s, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are essential for the structure and function of the brain, a healthy heart, and a well-functioning immune system.
Another significant omega-3 fatty acid is alpha-linolenic acid (ALA), which the body cannot produce at all but can partially convert into EPA and DHA. ALA is found in vegetable oils, nuts, seeds, and green leafy vegetables. However, because the conversion to more bioavailable long-chain omega-3s is inconsistent, it’s more beneficial to obtain these directly by consuming seafood.
Dietary guidelines suggest that individuals eat two servings of fish a week, one of which should be an oily type like salmon or mackerel. Consuming one portion of oily fish (140g cooked weight) weekly provides roughly 250mg combined EPA and DHA per day.
How Much Fish Should We Be Eating?
Omega-3s are often celebrated for a myriad of health benefits, including alleviating joint pain, improving skin texture, and enhancing cognitive performance. While the evidence isn’t definitive, many believe DHA is crucial for brain function, while EPA primarily supports heart health. This makes oily fish the optimal source, contributing to its reputation as exceptional brain food.
However, many of us struggle to maintain adequate levels of omega-3s, as a study found that children aged seven to nine often have low omega-3 levels. Furthermore, this research indicated that higher DHA levels correlate with better concentration and learning abilities. Professor Paul Montgomery, the study leader, noted, “From a sample of nearly 500 schoolchildren, we found that levels of omega-3 fatty acids in the blood significantly predicted a child’s behaviour and ability to learn. Higher levels of omega-3, and DHA in particular, were associated with better reading and memory and fewer behaviour problems.”
If you or someone you know isn’t fond of fish, how can you still support brain health, relieve joint discomfort, and promote heart wellness?
10 Ways Fish-Haters Can Get Their Healthy Fats
1. Buy Omega-3 Enriched Eggs
Opt for eggs from hens whose diets are supplemented with flaxseed or fish or microalgal oil. These eggs are richer in omega-3, particularly DHA, compared to conventional eggs. Since hens also convert ALA poorly from plant sources, those fed an enriched diet yield eggs that are significantly higher in omega-3s.
2. Cook with Rapeseed Oil
Replace your usual cooking oil with rapeseed oil, a natural ALA source. Studies indicate that daily consumption of about 50g may help maintain EPA levels (though likely not DHA).
Consider these breakfast egg wraps, prepared using rapeseed oil.
3. Sprinkle on Some Flaxseeds
Flaxseeds are one of the richest plant sources of omega-3 in ALA form. These small yellow-brown seeds, resembling sesame seeds, can be consumed whole but are most beneficial when ground or milled. Incorporate them into your diet by adding them to porridge, soups, or drizzle flaxseed oil over salads.
4. Try a Chia Bowl
Chia seeds, another valuable plant-based source of ALA, can be used as a scrumptious, non-grain breakfast option—simply soak them overnight in milk or yogurt. One study suggests that a daily intake of 30g of chia seeds could provide cardiovascular benefits similar to those of a fish oil supplement.
Try chia for breakfast with these recipes:
5. Snack on Walnuts
Among tree nuts, walnuts are particularly rich in ALA. Just 56g daily can enhance both ALA and EPA levels. Additionally, walnut oil makes a delightful addition to salad dressings.
Explore these delicious walnut recipes:
Spaghetti with Tomatoes and Walnuts
Roasted Beetroot and Feta Salad
Red Pepper and Walnut Pesto Pasta
6. Add Hemp Seeds to Your Granola
With a subtly sweet and nutty flavor, hemp seeds offer a valuable amount of omega-3 in the form of ALA. Research also indicates that hemp oil can enhance skin health for those with atopic dermatitis.
Create a tasty granola mix by combining nuts and seeds, like in this nut and seed granola.
7. Swap to Soya
Soy does contain some omega-3 in the form of ALA, but its levels are comparatively lower than in other sources. Additionally, soya has relatively high amounts of omega-6, so it’s best consumed with other omega-3-rich foods like walnuts or flaxseeds. Options like beans, milk, and tofu are great choices.
8. Disguise the Fish
If allergies aren’t an issue but picky eating is, there are ways to mask the flavor and appearance of fish. For example, salmon and prawns have milder flavors that may appeal to some. Consider making these prawn and salmon burgers with spicy mayo, as burgers are often a popular choice. For a fun snack or change in texture, try our smoky fish dip with bagel chips, perfect for lunch or snacks.
9. Have You Tried Shellfish?
From crab to oysters and lobster to clams, shellfish present a wide range of flavors and textures. If you’re open to it, you might discover a shellfish you enjoy. Mussels, oysters, and crab (especially the brown meat) provide a valuable source of omega-3s. While not as rich as oily fish, one study found that consuming mussels three times a week can moderately improve blood levels of DHA and EPA in healthy young adults.
Get inspired to try more shellfish with these recipes:
Mussels with Tomatoes & Chilli
Crab Linguine with Chilli & Parsley
10. Take a Supplement
While it’s generally recommended to obtain omega-3 from food, some may benefit from supplements. This is particularly true for pregnant women, breastfeeding mothers, older adults, and individuals who dislike fish. They can take EPA/DHA through filtered fish oil capsules. Meanwhile, those who do not eat fish can opt for dietary supplements derived from a micro-algal source. Omega-3 supplements may interact with certain medications (like blood thinners), so it’s wise to consult your GP before starting any supplementation.
If you’re interested in supplementation, take a look at our tried and tested omega-3 supplement guide.
Takeaway
The health benefits of omega-3 are largely attributed to EPA and DHA, which can pose challenges for those who dislike fish, follow a vegan diet, or have seafood allergies. However, with a diverse array of omega-3-rich foods in your diet or through supplementation, it is possible to meet your nutritional needs without fish. This could lead to improved heart health, enhanced cognitive function, and even a boost in skin appearance.
Further Reading
What Are the Benefits of Oily Fish?
Top 10 Health Benefits of Shellfish
7 High-Fat Foods to Include in Your Diet
Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and the Guild of Food Writers. For over 15 years, she has contributed to numerous nutritional and cooking publications, including BBC Good Food.
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