Nothing Fishy About It: The Role of Fish in Our Diet 🐟

When it comes to maintaining a healthy lifestyle, fish consistently surfaces as a nutritional powerhouse. Rich in omega-3 fatty acids, essential nutrients, and lean protein, fish can be a vital component of a heart-healthy diet. At Agape Nutrition, we believe in promoting wellness by emphasizing high-quality, nutrient-dense options, and today, we’re diving into why there’s truly “nothing fishy” about making fish a regular part of your plate.

As part of a whole-foods diet, eating fish can help contribute to a healthy lifestyle. Fish contains vitamins A, D, and B12 and minerals such as potassium, selenium, phosphorus, and magnesium. Moreover, selenium is also an antioxidant that supports blood vessel health, may prevent coronary artery disease, supports thyroid health, and may lower your risk of getting some cancers. Not only is fish a high-quality source of vitamins and minerals, it is also a great source of omega-3 fatty acids which are anti-inflammatory,  help protect the cardiovascular system against oxidative damage, and are essential to health as the human body can’t make these fats itself. A small study compared fish oil supplements to fresh fish and found the group eating fresh fish had more benefit. 🎣

There are a few ways to get fish into your diet. If you have the time to cook, adding in fresh oily fish at least twice a week can be helpful. The omega-3 content of fish can also help improve cholesterol and lower the risk of heart attacks. Many types of fish can contain omega-3s and other nutrients, but oily fish contain the most. Oily fish includes herring (bloater, kipper, and hilsa are types of herring), pilchards, salmon, sardines, sprats, trout, and mackerel. It’s important to buy your fish from trusted sources and to refrigerate, freeze, or cook the fish as soon as possible to preserve nutrients. 🧑🏻‍🍳 Here’s more information on how to choose the safest, most nutritious fish option for your diet: https://doh.wa.gov/community-and-environment/food/fish/healthy-fish-guide 

Since eating fresh fish isn’t for everyone, fish oil supplements, which are generally more concentrated sources of omega-3s, are a good option. These can come in liquid or capsule form. Make sure your supplement is molecularly distilled as this will help ensure you are avoiding excess heavy metal exposure such as mercury. Side effects can include “fish burps” but higher quality supplement companies, taking fish oil capsules, and consulting your doctor for digestive support can all help eliminate this problem. As fish oil is a fat, it is best consumed with food. The Federal Food and Drug Administration has approved up to 3 grams of fish oil daily as safe for consumption, but you should see your holistic doctor to find out what’s best for you.

Heart Health and Omega-3s

The Journal of the American Heart Association recently published a compelling study titled, “Recipe for Heart Health: A Randomized Crossover Trial on Cardiometabolic Effects of Extra Virgin Olive Oil Within a Whole‐Food Plant‐Based Vegan Diet” (read the study here). While the study focuses on olive oil's benefits, it aligns with broader research showing how a balanced diet—including omega-3-rich fish or fish oil supplements—can lower the risk of cardiovascular disease.

Omega-3s, particularly EPA and DHA, play a pivotal role in reducing inflammation, supporting heart function, and improving cholesterol levels. They are also beneficial for brain health, joint support, and overall well-being.

Balancing Benefits and Risks: Mercury Levels in Fish 

While fish is undeniably nutritious, concerns about mercury levels in certain species can give pause. It’s crucial to choose low-mercury fish like salmon, cod, and sardines. 🍣 For those who prefer to avoid fish altogether but still want the benefits, fish oil supplements are an excellent alternative. Learn more about safe fish consumption in our blog post: Know About the Mercury Levels in Fish and Mercury in Fish: Navigating the Waters for Safer Supplements.

Top Products for You

To support your journey to optimal health, we’ve curated a selection of high-quality fish oil and omega-3 supplements. These options are perfect for those seeking the benefits of fish without the need to prepare it:

1. Natural Factors Wild Alaskan Salmon Oil
   A pure and potent source of omega-3s derived from wild Alaskan salmon.

2. Nordic Naturals Arctic Cod Liver Oil
   Sustainably sourced cod liver oil rich in EPA and DHA.

3. Researched Nutritionals Omega-3 Plus
   A comprehensive omega-3 blend for enhanced heart and brain health.

4. Bioclinic Naturals CoQ10
   Combines CoQ10 with omega-3s to support mitochondrial health and energy production.

5. Xymogen Omega Monopure DHA EC Focused on delivering DHA, ideal for cognitive and visual health.

6. Xymogen Mitochondrial Renewal Kit A robust solution for energy and vitality, featuring omega-3s and essential nutrients.

How to Include Fish in Your Diet

Incorporating fish into your meals doesn’t have to be daunting. Here are a few tips:

• Opt for grilled or baked salmon for a quick and nutritious dinner.

• Add sardines or tuna to salads for an omega-3 boost.

• Consider making a hearty fish stew with cod or haddock for a comforting meal. 🥘

For more details on the benefits of fish oil, check out our blog post: All About Fish Oil.

Take the Next Step Toward Wellness

Whether you’re enjoying a fresh fillet of salmon or supplementing with high-quality fish oil, the benefits of omega-3s are clear. At Agape Nutrition, we’re here to guide you on your health journey with expert advice and premium products.

Explore our full range of top products for heart health here.

There’s nothing fishy about making the right choices for your health—just deliciously smart decisions!