Did you know that Bangus Belly is a good cheap source of omega-3 fatty acids that are good for cardiovascular health? Omega-3 is a type of unsaturated fat that is found mostly in fish and seafood such as Bangus, Tilapia and Mackerel (Hasa-Hasa). They can also be found in other foods such as:
● Fish and other seafood: Cold-water fatty fish, Salmon, Mackerel, Tuna, Tilapia
● Nuts and seeds: Flaxseed, Chia seeds, Walnuts
● Plant oils: Flaxseed oil, Soybean oil, Canola Oil (Canola oil is good for cooking)
● Fortified foods: Egg, Yogurt, Juice, Milk, Soy Beverages
● Omega-3 Dietary Supplements: Fish Oil, Krill Oil, Cod Liver Oil, Algal Oil (Vegan)
Based on the National Institutes of Health (2021), regular consumption of fish and seafood can lower the risk of several chronic diseases. Omega-3 has also been associated with the following health benefits:
1. Helps lower triglyceride levels and lower risk for cardiovascular disease. The American Heart Association (AHA) recommends eating at least 1-2 servings of seafood a week to reduce the risk of developing cardiovascular problems. Based on Philippine Food Exchange Lists, 1 serving of fish or seafood is equivalent to:
● 1 slice of Bangus (4.5 x 6 x 1.5 cm) or 35 g
● ½ piece of Dalagang Bukid (11 x 4 cm) or 35 g
● 1 piece Galunggong (13 x 3 cm) or 35 g
● 1 piece Hasa-Hasa (16 x 5 cm) or 35 g
● ½ slice of Tilapia (15.5 x 6 cm) or 35 g
2. Contributes to infant health and brain development. For pregnant and lactating women, eating at least 8-12 ounces of fish and seafood a week can provide Omega-3’s that are needed for fetal brain development and provide the healthy fats such as EPA and DHA that are components of breastmilk. Fish and seafood is also a good dietary source of Iodine that is essential during pregnancy to prevent Iodine deficiency.
3. Helps prevent cancer. Omega-3 fatty acids also act as antioxidants which can be helpful in cancer prevention and lower the risk of breast cancer and colorectal cancer. However, more studies are needed in terms of omega-3 supplementation to reduce cancer risk.
4. Lower risk for Alzheimer’s disease, Dementia and problems with cognitive function. Omega-3 fatty acids are important components of the brain. Some research has shown that regular consumption of omega-3 rich foods may lower the risk for Alzherimer’s disease, Dementia and problems in cognitive function.
5. Helps reduce inflammation in Rheumatoid arthritis (RA). Since Omega-3 has antioxidant properties, it could help reduce inflammation, pain and swelling of the joints in individuals with Rheumatoid Arthritis.
In summary, fish and seafood provide healthy fats that are needed by our body to maintain health. Eating at least 1-2 servings of fish per week can provide you with omega-3 fatty acids which cannot be found in other food items. Thus, having a balanced diet with a variety of food choices will help us achieve our daily nutrient needs.
/AET
Reference:
Chavez, L.L., de Leon, S.Y., Claudio, V.S. (2006). Basic Foods for Filipinos, 4th ed. Manila: Merriam & Webster Bookstore, Inc.
DOST-FNRI. Food Exchange Lists for Meal Planning, 4th ed.
National Institutes of Health (2021). Omega-3 Fatty Acids: Fact Sheet for Consumers. NIH.gov. Retrieved from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
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