Fish tales

Boasting a range of health benefits, we look at why you should dish up oily fish more often

- Feature Lucy Whyld

If you're looking to boost your diet with a deeply nutritious food source, oily fish packs a hefty punch. High in healthy, polyunsaturated omega-3 fats (EPA and DHA), the term 'oily fish' includes salmon, sardines, mackerel, trout, herring and pilchards.

Nichola Ludlam-Raine, registered dietitian, British Dietetic Association spokesperson and author of How Not to Eat Ultra-Processed, explains why fats from oily fish are so important: 'They are essential because the body cannot produce such fats in sufficient quantities, so we must obtain them from our food. EPA and DHA play important roles in heart health, brain function, vision, inflammation regulation, and hormone-like signalling pathways.'

NUTRITIONAL POWERHOUSE

Oily fish is a high-quality source of protein, but it's also rich in lots of different vitamins and minerals. These include vitamin D, which supports bone, muscle and immune health; vitamin B12, which is important for your red blood cells and nerve function; iodine, which supports thyroid health; selenium, an antioxidant mineral that supports immunity; and vitamin A.

HEALTH BENEFITS

According to research, regularly eating oily fish has been linked to a lower risk of heart disease and, says Nichola, other benefits include: 'Brain and cognitive health, including memory and concentration; eye health, as DHA is a major structural fat in the retina; anti-inflammatory effects, which may benefit joint health and conditions such as rheumatoid arthritis; and mental health support, with evidence linking omega-3 intake to reduced risk of depression, healthy pregnancy and infant development.'

HOW MUCH SHOULD WE EAT?

NHS guidelines recommend at least two portions of fish a week, one of which should be oily. 'A portion is around 140g cooked, or 170g raw,' says Nichola.