I keep reading I should eat more oily fish. Which fish is oily and why is it so beneficial?
A Oily fish is a great source of omega-3 polyunsaturated fatty acids, which are essential fatty acids the body can’t produce itself. Most westerners eat far more omega-6 fatty acids than they do omega-3. The ratio between the two is critical because it influences the production of the hormones collectively known as eicosanoids, prosta-glandins, leukotrienes and thromboxanes.
There is considerable debate on the optimal ratio of omega-6 to omega-3.
Some say that in the days before processed food, our ancestors consumed a 1:1 ratio but research suggests a 3-4:1 ratio. Whatever the answer, most people need to shift the balance in favour of omega-3s.
The move towards processed foods has exacerbated the problem because they often contain high levels of omega-6. Many common mass-produced oils illustrate the problem. Sunflower oil, for example, contains exclusively omega-6; corn oil has a 46:1 ratio in favour of omega-6. Too great an imbalance of omega-3 and -6 is linked to inflammation and an increase in diseases such as cardiovascular disease, cancer and autoimmune diseases. Oily fish, and particularly oily fish obtained from non-farmed sources, are therefore highly beneficial. It is also a good idea to supplement your diet with fish oil.
