How to get the most benefit from your omega-3 rich fish
New research released from the American Heart Association has shown that the cardiovascular health benefits of omega 3 fatty acids in oily fish are affected by how the fish is cooked. Researchers found that baked or boiled fish is more effective at delivering omega-3 fatty acids than fried, salted or dried fish.
The reason for this is that when unsaturated fats, such as omega 3 and omega 6 fatty acids, are heated to high temperatures they become denatured and essentially rancid. These denatured fats, and saturated fats used in frying, actually compete with the beneficial fats to be used by cells. This is also the reason why polyunsaturated oils, such as flax or pumpkin-seed oil, should not be heated.
Therefore, when cooking omega-3 rich fish, such as sardines, mackerel or salmon, try baking it rather than frying for maximum benefit of the essential fatty acids. Omega-3 fats have so many health benefits. Not only are they good for the heart, but also help balance hormones, reduce depression, and help with weight loss.
Contact us to find out more or to book an appointment at one of our London nutrition clinics.
Julia
Tags: healthy diet
