Health in the News: 18.Sept.03

Eat more Fish - it's surprisingly good for you!

'Omega-3s can block dangerous and erratic changes in heart rhythm, known as arrhythmia, that sometimes occur after a heart attack.

Dr Ruxton says: "Heart attack victims are less likely to suffer a second one if they change their diet to include oily fish."'

Oily fish is the new superfood. Researchers claim it can give you a facelift, slash your risk of heart disease - and even stop your child turning to crime. But could a 99p tin of salmon really be the answer to all your health problems? ask Soraya Madell and Louise O'Sullivan.

Here are ten reasons to put fish on your menu:

1.

Stops your children behaving badly: Researchers in Mauritius have found children who eat lots of oily fish are 64 per cent less likely to have a criminal record by the time they reach 23.

This positive effect on behaviour is backed by Oxford University findings which indicate children with a diet rich in oily fish - such as salmon, mackerel and trout - display less disruptive behaviour.

University of Westminster nutritionist Dr Carrie Ruxton says: "Research shows brains of people low in the omega-3 fatty acid DHA, which is found in oily fish, are less efficient at sending messages.

"This may make concentration difficult and result in behavioural problems."

2.

Makes brainier babies: Fish oils are important for IQ levels and eyesight development. A study in the American Journal of Clinical Nutrition found pregnant women who eat oily fish or take fish oils supplements have brighter babies.

Dr Ruxton says: "We know sufficient levels of DHA are vital for the development of babies' brains in the womb. Women with low levels of DHA during pregnancy have been found to have children with lower IQs."

However pregnant women are advised not to eat more than two tins of tuna a week because of fears over high mercury levels damaging the unborn child.

3.

Beats wrinkles: US skin specialist Dr Nicholas Perricone has devised a salmon-packed diet he says will smooth away wrinkles.

He believes the omega-3 fatty acids in salmon help plump up the skin and reduce the signs of ageing. Research from Liverpool University shows a diet rich in oily fish protects against sunburn and could help prevent skin cancer.

4.

Slashes men's risk of prostate cancer: A study published in top medical journal The Lancet found that men who did not eat fish had a two to three times higher risk of prostate cancer than those who ate moderate or high amounts.

Omega-3 acids appear to be a significant factor in halting growth of prostate cancer cells. Dr Ruxton says: "Omega-3s can strengthen the immune system, helping zap cancer cells before they take hold."

5.

Soothes psoriasis: Scientists in Sheffield found that supplements rich in fish oils help reduce this painful skin disease. Patients with chronic psoriasis noticed a significant reduction in itching and scaling and a decrease in the area of skin affected.

Dr Ruxton says: "Omega-3s ease autoimmune diseases, such as psoriasis, asthma and arthritis, in which the immune system mistakenly attacks the body.

"They work by stabilising the overactive immune system, reducing inflammation."

6.

Cuts your chance of heart attack: We have known for a while that fish can prevent heart disease. But US scientists at Harvard Medical School have now found it can also improve your chances of surviving a heart attack.

Omega-3s can block dangerous and erratic changes in heart rhythm, known as arrhythmia, that sometimes occur after a heart attack.

Dr Ruxton says: "Heart attack victims are less likely to suffer a second one if they change their diet to include oily fish."

7.

Reduces asthma risk: Researchers at Cambridge University found that eating oily fish could reduce the risk of developing asthma.

Asthma occurs when the airways become narrowed and inflamed, leading to breathing difficulties. Dr Ruxton says: "Omega-3 fatty acids seem to dampen down this inflammation of the lungs."

8.

Lowers breast cancer risk: The journal of the National Cancer Institute printed the results of an Italian study which discovered that women eating high levels of omega-3 fatty acids had lower rates of breast cancer.

A report by Rutgers University in the US also found fish oil supplements suppressed signs of developing breast cancer in women at high risk. Dr Ruxton says: "The omega-3s can boost the immune system. This may also help your body fight cancer."

9.

Alzheimer's protection: A study by St Luke's Medical Center in Chicago found that people who ate oily fish once a week were 60 per cent less likely to get Alzheimer's.

Dr Ruxton says: "The brain needs the correct levels of DHA to function properly.

"A deficiency may trigger memory problems and even permanent brain damage."

10.

Beats depression: Fish is nature's Prozac. People suffer less from depression when they eat oily fish regularly, say scientists. This is because DHA helps boost nerve function in the brain and is linked with higher levels of the feel-good hormone serotonin.

Dr Ruxton says: "Studies show the incidence of depression is far lower in countries that consume a lot of oily fish, such as Japan."

Which fish should I eat?

TROUT

Trout is packed with omega-3s. Try your local fishmonger if you can't find it in the supermarket.

It is also a good source of B vitamins which can help improve your energy levels and keep hair, nails and skin healthy.

Trout fillets cost just £3.60 a packet and will feed a family of four.

MACKEREL

Choose fresh mackerel rather than smoked or tinned. The smoking process destroys some of the nutrients and canned mackerel has lower levels of omega-3s.

Mackerel is also a good source of selenium, which reduces risk of cancer and protects against heart disease, as well as vitamins B6 and B12. Mackerel fillets cost 59p a tin.

SALMON

SALMON is ahead of trout and mackerel, containing 2.7g of omega-3 per 100g.

Studies show the farmed variety is as good for you as the wild.

Salmon is also packed with vitamins A and D, plus the B vitamins. Tinned salmon also contains valuable nutrients. Pink salmon cost 99p a tin and fresh salmon fillets are about £1.50 each.

How do I get enough?

It's never been easier to make sure you get enough fish oils.

Dr Ruxton says: "Eating two to three portions of oily fish per week will supply enough omega-3s to confer all the health and beauty benefits mentioned on the left."

She points out that white fish such as cod and haddock also contain small amounts of omega-3s and are also very nutritious.

If you eat tinned fish, choose a type which is canned in water rather than oil. Nutrients can leak out into the oil.

And there's good news if you hate fish. It is now possible to buy both eggs and bread that have been enriched with omega-3 fatty acids so people who don't eat fish do not have to miss out on the health benefits.

Try Stonegate's Intelligent Eating Healthy Eggs (£1.39 for six from selected Asda stores) and Warburtons Good Health Loaf For Women (75p for a 400g white sliced loaf from most supermarkets).

Alternatively, you can take a 200mg fish oil supplement every day.

Note

We believe that a higher dose than 200mg is required for many of us, also ensure that your the 200mg of oil actually contains 200mg of active ingredient Omega 3. It is becoming increasingly accepted that it's the EPA in the fish oil that does that "good", so check the mg of EPA not mg of oil in the capsule, all these three oils may offer a 1000mg capsule or equivalent, but look how much active ingredient each contains. See table below.

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