Omega-3 unsaturated fatty acids found in fish oil provide many benefits for all age groups. Stating that Omega-3 unsaturated fatty acids reduce the risk of cardiovascular disease, Prof. Dr. M. Emel Alphan stated that it provides a wide range of important contributions from the protection of retinal health to the calcium storage of bones and the elimination of dementia and Alzheimer's risk.
Prof. Dr. M. Emel Alphan, Head of the Department of Nutrition and Dietetics at the Faculty of Health Sciences of Istanbul Atlas University, made a statement on the place of fish in nutrition due to the start of the fish season on September 1.
Fish is a quality protein source
Stating that reducing the risk of cardiovascular disease, which is an important health problem in the world and in our country, will be possible by increasing fish consumption, Prof. Dr. M. Emel Alphan said, “Fish meat contains unsaturated fatty acids. Fish is also a source of quality protein (18-20 percent). If the fish is lean, its energy is low and if it is fatty, its energy is high. Although lean fish meat contains 2.5 percent fat, the amount of fat in beef can increase up to 18.5 percent and this fat is saturated fat. Therefore, lean fish meat is recommended for those with cardiovascular disease.”
Omega-3 unsaturated fatty acid has many benefits
Emphasizing that Omega-3 unsaturated fatty acids found in oily fish have significant positive effects on health, Prof. Dr. M. Emel Alphan listed these contributions as follows
- It is effective on growth and development. It supports the baby's brain cells and retinal development in infancy.
- Omega-3 fatty acids are essential for the normal functioning of the retina (the mesh layer of the eye) and the brain. It has a positive effect especially in the prevention of yellow spot damage that develops with old age.
- Omega-3 fatty acids contribute to the healthy functioning of the brain and nervous system and have positive effects on the elimination of dementia and Alzheimer's risk, concentration, memory, attention and behavioral disorders.
Sea bass and sea bream are sources of Omega-3
Prof. Dr. M. Emel Alphan listed the fish rich in Omega-3 as follows
“The richest fish in terms of Omega-3 fatty acids is cod living in the oceans. In our country, sea bass and sea bream are the leading fish sources of Omega-3. Sardines and anchovies also contain some Omega-3. Omega-3 is very low in salmon and tuna. Omega-3 fatty acids can be taken with fish oil capsules if necessary.”
Helps to store calcium
Prof. Dr. M. Emel Alphan said, “It contributes to the calcium storage of bones. In addition, Omega-3 fatty acids have positive effects in some inflammatory diseases such as rheumatoid arthritis and ulcerative colitis. It has been determined that it has a role in reducing enzyme activity that causes joint inflammation and damages cartilage tissue. It is also effective in eliminating joint tenderness, reducing morning stiffness, and reducing the need for medication in rheumatoid arthritis.”
Prevents the formation of some types of cancer
Stating that Omega-3 fatty acids reduce the risk of cardiovascular disease and hypertension, Prof. Dr. M. Emel Alphan said, “In addition, reducing the risk of atherosclerosis and triglyceride levels in the blood, lowering LDL (bad cholesterol) and raising HDL (good cholesterol), provides support in reducing the risk of heart attack, stroke or death. Delays tumor formation and tumor growth in some types of cancer. It has positive effects on blood sugar and blood fats in diabetes (sugar) patients.”
Children and pregnant women should consume oily fish
Stating that fish is also rich in vitamins A and D and minerals such as iodine, phosphorus and selenium, Prof. Dr. M. Emel Alphan said, “Especially oily fish should be eaten frequently by children and pregnant women. By eating fish, 5-15 percent of the daily niacin and riboflavin (B vitamins) requirement is met. Fish, which is also a good source of vitamins B6 and B12, should be consumed 2-3 times a week within the framework of a healthy diet.”
