Fatty fish like salmon, mackerel, tuna, trout, sardines and herring have oil in their tissues and in the belly cavity around the gut. Fillets also contain a considerable amount of oil up to 30 percent. This is in contrast with white fish, which only contain oil their liver.
Although the phrase “fatty fish” sounds unhealthy, but the converse is the case in this situation because fatty fish is perhaps the tastiest and healthiest foods from our water bodies. They are packed with omega-3 fatty, vitamins A and D at much higher concentration than white fish making them more beneficial to humans, especially in the prevention of cardiovascular diseases and the management of chronic inflammatory conditions like arthritis.
Health Benefits of Fatty Fish oil
- Boost Cardiovascular Health
Omega-3 fatty acids are very beneficial for cardiovascular health. They have been shown to lower triglycerides in the bloodstream. According to a study published in the American Journal of Clinical Nutrition, daily intake of omega-3 fatty acids could lower triglyceride levels by 25%-30%.
In addition, consuming 200–400 g of oily fish twice per week could also prevent cardiac arrhythmia. Fatty fish oils contain eicosapentaenoic acid which dramatically reduce inflammation through conversion within the body to resolvins, this action is significantly beneficial for the cardiovascular system.
- Boost Mental health
Fatty fish oil also has a huge significance to mental health. Fatty fish oil contain docosahexaenoic acid (DHA), one of the most important nutrients for brain health throughout all stages of life. DHA increases neurotransmitter activity and improves the number of neurotransmitter receptors, helping the brain to optimize the use of ‘feel-good’ brain chemicals secreted by the brain like serotonin and dopamine. In addition, several studies have evaluated the impact of fatty fish oil on dementia. A study published in Annals of Neurology involving 5,386 elderly participants reported that fish consumption decreased the risk of dementia. Another research published in the British Medical Journal (BMJ) which involved 1,674 elderly residents of southern France concluded that that individuals who ate fish at least once a week had a significantly lower risk of developing dementia over a seven-year period.
- Arthritis Management
Fatty fish body oil are rich in omega-3 essential fatty acids which are very important agents in the fight against joint inflammation. Fatty fish menu contain vitamin A and vitamin D which are also important in maintaining healthy joints. This oil is very important for improving the symptoms of rheumatoid arthritis and in some cases, osteoarthritis. The omega-3 fatty acids found in fatty fish oil are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) which helps in the suppression of inflammation. the impact of fatty fish menu on weightloss is still a subject of debate.
Sources of Fatty Fish Oil
There are several sources of fatty fish oil. The fatty fish list includes consuming fishes like salmon, mackerel, tuna, trout, sardines and herring are the primary sources of fatty fish oil. Fatty fish oil supplement are also very useful in meeting the recommended quantities of fish oil.