Fitness Say yes to oily fish! There are numerous benefits to consuming fish oils, including heart health and joint mobility. Heres what you need to know Words: Claire lavelle R emember when your mum (or your grandmother) swore by eating fish before a particularly important test or exam at school? Well, she was on to something. Oily fish such as salmon, mackerel and sardines may play an important role in keeping our brains healthy and functioning well. Some studies also show theyre good for heart health, and that omega-3 may help to keep the symptoms of inflammatory conditions such as rheumatoid arthritis under control. Oily fish are an excellent source of long-chain omega-3 fats, which reduce inflammation, help to protect against blood clots, and are beneficial to brain function they help to lift mood and improve the ability to think straight, says medical nutritionist and author Dr Sarah Brewer. Whats more, inflammatory conditions such as rheumatoid arthritis are improved by high doses of fish oils. One study found that people with rheumatoid arthritis taking the fish oils were 76 per cent more likely to respond to their triple disease-modifying therapy (an intensive combination of drugs) than those on the control oil. Also, the rate of remission in the high-dose fish oil group was double that seen in those on the control oil. Its really important to include oily fish in our diets because our bodies cant make the omega-3 fats we need. There are three main types of omega-3: n eicosapentaenoic acid (EPA) and n docosahexaenoic acid (DHA) these are both long-chain omega-3 fatty acids found in fish and seafood n alpha-linolenic acid (ALA) this is a short-chain fatty acid and is found in plant-based foods, such as flaxseed. Long-chain fatty acids and short-chain fatty acids do different jobs within the body, which is why its important to include both kinds in our diet. For instance, long-chain fatty acids are important for healthy cell structure, while short-chain fatty acids help the body convert food into energy. Overall, however, EPA and DHA appear to have greater health benefits, with these fish oils in particular having been found to reduce the inflammatory process that exacerbates conditions such as rheumatoid arthritis. Your oily fish know-how what type of oily fish should i include in my diet? Go for salmon, fresh (not tinned) tuna, mackerel, herring, sardines and pilchards. Because of deep-sea pollutants, which increase the amount of mercury contained within these types of fish, women of reproductive age, and girls, are advised to have no more than two portions of oily fish per week, says Dr Brewer. Otherwise, its fine to eat up to four portions a week. 3 tasty ways to eat oily fish For more ideas on how to include fish in your diet, see Arthritis Cares Healthy Eating and Arthritis booklet what can i do if i really dont like fish? Are supplements as good? Omega-3 fish oil supplements are an excellent choice for anyone who knows they dont eat as much fish as recommended. As a bonus, fish oil supplements that are produced to GMP (pharmaceutical) standards are also checked to ensure they are free from the pollutants found in fresh fish, says Dr Brewer. Choose a reputable brand for peace of mind talk to your pharmacist to get a recommendation. Its worth ensuring you include omega-3 fish oils in your diet because they may also help to reduce the risk of heart disease in people with rheumatoid arthritis, adds Dr Brewer. Are fish oils good for osteoarthritis? The jury is still out on this one. Various animal studies have demonstrated that a diet rich in omega-3 fatty acids can reduce the occurrence of osteoarthritis significantly, and that early symptoms, such as the breakdown of cartilage, can also be reduced. However, health experts feel theres not yet enough evidence to show how effective these essential fatty acids are on humans with osteoarthritis to justify recommending supplementation, although the concept has been well supported in clinical trials. If you have osteoarthritis and are taking fish oil supplements for general health, it may provide additional protective properties, although these have yet to be proven. Watch this space! 3 tasty ways to eat oily fish 1 Fish pie 3 pan-Fried tuna Include generous chunks of salmon in your fish pie. Combine with your favourite white fish and smoked haddock, and serve with greens for a tasty, super-healthy dinner. Fresh tuna is a great alternative to meat try lightly searing it and serving it with a salad of lettuce, new potatoes, green beans and tomatoes. 2 Grilled sardines Sardines are baby pilchards, and are delicious grilled and served with a squeeze of lemon and knob of butter. n Please note that oily fish is not recommended for people with gout because it contains purines