Fish for Thought

This week on Question Corner, Melody explains why eating fish can be a great way to access the benefits of DHA and EPA for your heart and brain.

Got a question for Melody?

Dear Melody, 

Please solve our family dispute. My brother keeps telling my mom that we don’t eat enough fish. The problem is, I can’t stand it! I hate the way they look with their creepy eyes and I always feel stressed about the smell. My brother says eating fish is important for brain and heart health but I don’t buy it. He’s all “omega this, fish oil that”. Like, I don’t actually care about your DHA and EPA fixation?  

My dad won’t step in, he says my mom can cook whatever she likes and I can go kick rocks. How do I convince my mom that my bro is wrong and fish are cooked? But not literally. 

Yours Funky Fish Princess, 14

Dear Funky Fish Princess,

Your brother is correct! Fish stands out as a nutritional powerhouse, offering a wealth of benefits for our overall health. It’s packed with essential nutrients, notably the dynamic duo of EPA and DHA omega-3 fatty acids.¹ The benefits of EPA and DHA are numerous and make fish an indispensable part of a healthy lifestyle.

What are EPA and DHA?

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are specific types of omega-3 fatty acids mostly found in fatty fish like salmon, tuna, mackerel, sardines, and herring.^1,2 These essential fats cannot be produced by our bodies, so we have to get them through our diet. This makes fish and fish oil excellent sources of EPA and DHA.

EPA and DHA: the omega-3 dream team

EPA and DHA work together to provide a wide range of health benefits. They can be referred to as the “omega-3 dream team,” because their combined effects contribute to optimal well-being. EPA and DHA benefits include supporting heart and brain health, reducing inflammation, and promoting healthy development in infants and children.³

EPA: your heart’s best friend

EPA plays a crucial role in maintaining a healthy heart. Studies show it helps lower triglycerides, a type of fat in the blood linked to heart disease.⁴ EPA’s anti-inflammatory properties protect blood vessels and reduce the risk of blood clots.⁴ Also, EPA can help lower blood pressure, further promoting heart health. This makes EPA an important fatty acid for your cardiovascular well-being.

DHA: the brain booster

DHA is a fundamental building block of brain cells, particularly in areas responsible for learning, memory, and thinking skills.⁵ Research suggests sufficient DHA intake is linked to enhanced cognitive function, lower risk of cognitive decline, and decreased incidence of neurodegenerative diseases like Alzheimer’s.⁵ DHA is also vital for healthy brain development in infants and children, making it crucial throughout your life.

Simple and delicious ways to cook fish

The smell and look of fish can definitely be off-putting for some people, but there are ways to cook it where you won’t believe it’s fish! It’s easier than you think; here are some tips to make it delicious:

• Grilling: This method adds a smoky flavor and keeps the fish moist. Marinate the fish in olive oil, lemon juice, and herbs before grilling for extra flavor.
• Baking: A simple and healthy option. Season the fish with your favorite spices and bake until it flakes easily with a fork.
• Pan-frying: For a crispy crust, lightly coat the fish in flour or breadcrumbs and pan-fry in a small amount of oil until golden brown.
• Poaching: A gentle cooking method that keeps the fish tender. Simmer the fish in a flavorful broth until cooked through.

Adding fish to your diet is a tasty and nutritious way to reap the benefits of EPA and DHA. These omega-3s, found abundantly in fish and fish oil, offer a wealth of benefits for both your physical and mental well-being. So next time you’re planning meals, consider putting fish on your plate – savor the flavor and nourish your body from the inside out.

Sincerely,

Editor

References

1. Office of dietary supplements – omega-3 fatty acids (no date) NIH Office of Dietary Supplements. Available at: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/ (Accessed: 27 July 2024). 
2. Omega-3 fatty acids: An essential contribution (2024) The Nutrition Source. Available at: https://nutritionsource.hsph.harvard.edu/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/ (Accessed: 27 July 2024). 
3. Swanson D, Block R, Mousa SA. Omega-3 fatty acids EPA and DHA: health benefits throughout life. Adv Nutr. 2012;3(1):1-7. doi:10.3945/an.111.000893
4. Khan SU, Lone AN, Khan MS, et al. Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis. EClinicalMedicine. 2021;38:100997. Published 2021 Jul 8. doi:10.1016/j.eclinm.2021.100997
5. Dighriri IM, Alsubaie AM, Hakami FM, et al. Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus. 2022;14(10):e30091. Published 2022 Oct 9. doi:10.7759/cureus.30091

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