Fish Oils
Fish fats are a great source of omega 3 fatty acids, and they’re never converted to body fat because they are so useful to the body. These amazing fats influence vision in babies assist brain function help keep heart rhythm even help prevent inflammation (especially important in some types of arthritis)
There’s also a growing body of evidence that the omega 3 fats can help prevent Alzheimer’s disease and depression.
Are they found in all fish?
The first omega 3 fat studied was only found in cold water fish like sardines and herrings.
However another powerful omega 3 fat is found in abundance in Australian fish and seafood, including octopus, mussels, squid and oysters. Fresh swordfish has the most, followed by Atlantic salmon, mackerel, John Dory, gemfish, sweep and shark. It is also found in canned sardines, herring, mackerel, canned salmon and Australian salmon (not really salmon but one of the cheapest fish around).
Not all fish products are high in omega 3 fats. Tuna is highly nutritious but it is low in fat, and when canned in spring water the small quantity of essential fatty acids it contains could leach into the water.
Non-fish sources
People who are allergic to seafood can obtain omega 3 fats from other sources, including canola oil, walnuts and soybeans steak – although you’d have to eat about 8 average sized rump steaks to equal 1 piece of Atlantic salmon green vegetables linseed – the best non-fish source, now available in many cereals and breads omega 3 eggs
What to do
Have one or two meals containing seafood every week with plenty of green vegetables, a few walnuts and some linseeds. One of those meals might consist of fresh fish (grilled, not fried in batter!) and salad. For the second meal you could have canned sardines on toast or a salmon sandwich, using one of the breads with linseeds.
Further reading
A book called Seafood the Good Food is available from the Fisheries Research and Development Corporation for $20. Phone: (02) 6285 4485.