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Oily fish

Oily fish is an important source of omega-3 fatty acids. These fatty acids play an essential role in various processes within the body. As the body is unable to produce these omega-3 fatty acids itself, you need to make sure you get enough through your diet. Examples of omega-3 fatty acids include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These can mainly be found in oily fish, such as mackerel, salmon, eel, trout and herring, as well as in crustaceans and shellfish. Foodstuffs are sometimes also enriched with EPA and DHA, e.g. some types of margarine, bread, eggs and meats. Another omega-3 fatty acid is alpha-linolenic acid (ALA), which is primarily found in plant products, such as nuts, oil and linseed.

Fish and your health

There are a number of health effects associated with the consumption of fish.

Fish reduces the risk of Alzheimer’s

Omega-3 fatty acids are known to have an anti-inflammatory effect, including in the brain.

A low omega-3 fatty acid status and a low consumption of omega-3 fatty acids is associated with cognitive decline and an increased risk of developing Alzheimer’s disease. You should therefore ensure that your omega-3 fatty acid intake is sufficient to mitigate cognitive decline, which is characteristic of Alzheimer’s.

Omega-3 fatty acids can primarily be found in oily fish, such as mackerel, salmon, eel and trout. You should therefore eat fish 1 to 2 times a week, with at least one of these portions being oily fish.

Fish reduces the risk of a stroke

In scientific literature, indications have been found to suggest that omega-3 fatty acids reduce the risk of a stroke. Omega-3 fatty acids can primarily be found in oily fish, such as mackerel, salmon, eel and trout.

Eating fish at least once a week, compared with less than once a month, is associated with a 10% lower risk of a stroke.

Fish reduces the risk of cardiovascular diseases

In scientific literature, indications have been found to suggest that omega-3 fatty acids reduce the risk of dying from cardiovascular diseases. Omega-3 fatty acids can primarily be found in oily fish, such as mackerel, salmon, eel and trout.

Eating fish at least once a week, compared with less than once a month, is associated with a 15% lower risk of dying from cardiovascular diseases.

Fish reduces the risk of rheumatism

There are indications that omega-3 fatty acids slightly reduce the risk of developing rheumatism, due to their anti-inflammatory effect.

Omega-3 fatty acids can primarily be found in oily fish, such as mackerel, salmon, eel and trout. You should therefore eat fish 1 to 2 times a week, with at least one of these portions being oily fish.

Fish reduces the risk of liver cancer

Eating oily fish appears to have a protective effect with regard to the development of liver cancer. The beneficial health effects of fatty acids derived from fish could explain this link.

Omega-3 fatty acids can primarily be found in oily fish, such as mackerel, salmon, eel and trout. You should try to eat oily fish at least once a week.

iGene Passport

iGene offers you an insight into your personal risks of developing conditions and tells you whether eating fish may be particularly important for you to help prevent certain conditions. In addition, an iGene Passport provides you with information on what else you can do to reduce any risks. Here we focus on behaviour that will help you maximise the benefits to your health. In the publication below you can read more about what iGene can do for you.