Could fish rich in omega-3 be the new superfood?

I'm sure we have all heard of the health benefits of Omega-3 and how eating oily fish can prevent many health problems. I recently watched a TV programme on Channel 4 'Superfoods: The Real Story' where oily fish were being discussed and were concluded to actually be a superfood.

Available from Channel 4 on demand : Episode 4

Omega-3 has been linked to a reduction in the risk of cardiovascular disease (CVD), stroke, diabetes, high blood pressure and even arthritis. The programme talked about CVD and how omega-3 had anti-inflammatory properties and that this is what caused the reduction in heart disease. Chronic inflammation in arteries can stop the flow of blood to the heart and cause major problems, Omega-3 stops the white blood cells from sticking to the walls of the arteries and causing a blockage, stopping plaque from building up and therefore reducing the likelihood of heart disease.

It is recommended that we eat at lease 2 to 3 portions of fish a week to reduce the risk of heart disease and stroke. However, which of these fish that contain omega-3 and are also sustainable?

Some well known oily fish

White fish such as Cod, Haddock etc store fats and therefore Omega-3 in their liver (hence cod liver oil tablets), so their flesh is not classed as oily and not high in Omega-3. Some of the fish high in these essential oils are:

-Anchovies

-Arctic Char

-Herring (Kippers) 

-Mackerel

-Salmon

-Sardines

-Trout

Herring are classed as sustainable on the MCS Good Fish Guide (see previous post) and provide a cheap alternative to other fish such as salmon. Herring smoked over wood chips are turned into kipper, these fish are coming back into fashion recently and one kipper can provide almost double the daily recommended allowance of Omega-3. Kippers are also inexpensive. In a leading supermarket, kipper was being sold for £5/kg, whereas the cheapest salmon we could find was for £10/kg; double the price!

Delicious kipper, traditionally eaten for breakfast

So next time you are looking to boost your health in a cheap sustainable way, maybe opt for tasty kipper for breakfast!