Oil well with omega 3

OUR national indifference to fish is a strange thing. We’re an island nation whose folklore includes legends like the salmon of knowledge and whose predominant doctrine traditionally prescribed the consumption of fish on Wednesdays and Fridays.

Yet recent statistics suggest that less than 60% of us now eat fish on a regular basis, with those of us who do, generally consuming low amounts.

Hearing these statistics, you’d be forgiven for saying “so what?” But that’s before you examine the nutritional deficits and clinical conditions which commonly beset the Irish population. We know that the majority of our population fail to meet their daily vitamin D requirements, while a significant minority (15%-20%) also have insufficient vitamin A intakes. Saturated fat intakes, which we get mainly from red meat and processed meats, are roughly 30%-35% higher than recommended, while much of the excessive salt intake observed in the Irish population also derives from these cured and processed meats.

Blood pressure

Recent data show that 60% of Irish men aged 45 years and over have high blood pressure, while among Irish women of this age the figure is 43%. The same research revealed that around two-thirds of Irish men and women aged 45 years and over had high cholesterol levels. Perhaps unsurprisingly, the prevalence of these risk factors coincides with very high rates of heart disease and stroke among the Irish population. In relation to other serious disorders, we also know that osteoporosis or “brittle bone disease” occurs with high frequency in the Irish population — roughly half of women and a fifth of men aged 50 years or over have the condition, and these levels are rising. The WHO also estimates Ireland’s cancer incidence to be among the highest in the world, with gut cancers being particularly prevalent.

Nutritional benefits

So where does fish consumption come into all this? Oily fish like salmon, mackerel, herring, trout, sardines and pilchards are all excellent sources of Omega 3, a special type of oil with multiple health benefits. Those with high intakes of omega 3 have been shown to have lower blood pressure and lower blood fat levels, as well as a lower likelihood of clotting. All of these effects significantly reduce the risk of heart disease and stroke. Critically, high omega 3 intakes have also been found to reduce inflammation, an important contributory factor in many serious disorders including heart disease and cancer.

Aside from its omega 3 content, oily fish also contributes other critical nutrients to the diet. For example, it is one of the few rich natural sources of vitamin D. Good intakes of this vitamin are known to significantly reduce our risk of osteoporosis, and have also been recently linked with reduced risk of heart disease and gut cancer.

The high vitamin A intake of oily fish also confers several health benefits, including improved immune function.

Healthy protein

It should be remembered that increasing oily fish intake usually means an automatic reduction in our intake of red and processed meats, as these foods get displaced from the diet. Because high intakes of these meats, especially processed varieties, have been implicated in heart disease and cancer, their displacement may provide a further, unanticipated health benefit of increased oily fish consumption.

Perhaps the most compelling case for increasing oily fish consumption comes from an article published by researchers at Harvard University just last week. This study found that those with the highest blood levels of omega 3 were much less likely to suffer a heart attack or stroke. More importantly, their overall death rates were nearly 30% lower than those observed in people with lower omega 3 levels. They also lived more than two years longer on average, highlighting increased oily fish consumption as a priority for those wishing to safeguard their long-term health.

* Dr Daniel McCartney, Lecturer in Human Nutrition & Dietetics at DIT