oily fish recipes

daisyroots_2

frogga wrote: »

presumably he has to get some Omega 3 ?

Vegetarian sources of this ( much better than eating a dead fishy!)

OP asked for fish ideas - no mention of being vegetarian! Forgot to mention that oily fish are always lovely smoked, so don't forget smoked salmon, trout, mackerel, sprats, herring (not only kippers, but buckling and arbroath smokies)

Ted_Hutchinson

How can I get more omega 3 fatty acids in my daily meals?: answer

omega-3 fatty acids: foodsources

A person consuming 2000 calories per day should eat sufficient omega-3-rich foods to provide at least 4 grams of omega-3 fatty acids.

By 4g of omega-3 they mean the sum of the EPA and DHA.

Nutrients per Serving for Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone

Amounts per 1 cup (89g) (Most tins of sardines in tomato sauce contain 120g)
Total Omega-3 fatty acids1507mg
that is about the same a taking one teaspoon of Zipvit omega juice that contains 900mg EPA +600 DHA =1500mg omega 3.

The 1000mg omega 3 capsules only contain on average around 330mg omega so you would require 4-5 of those to reach 1.5g/1500mg

The problem with plant sources of omega 3 is the difficulty the body has in metabolising them into the DHA fatty acid that is the main fat in your brain.

The issue of metabolism of ALA to DHA is summarised here but I hedge my bets and not only take 2 tsps of omega juice daily 3g omega3 but also add a large tablespoon of ground linseed/flaxseed to my cereal. I also use this ground linseed to season veg, the thicken stews, as a substitute for eggs or fat so there are plenty of ways to increase your use of flaxseed But it does have to be ground first or they pass straight through. See thread
Flaxseeds. WOW More useful information from VeganHealth org

One of the main purposes of recommending omega 3 is for it's anti inflammatory properties. Another powerful anti inflammatory agent that is overlooked by our Health professionals is Vitamin D3. Ensuring optimal vitamin d3 status by acquiring as much Vitamin d daily as the body uses will enable all systems that require it to operate in the way we evolved. On days when I cannot obtain 4000iu from 20 minutes full body sun exposure (when my shadow is shorter than my height) I take a 5000iu/Cholecalciferol capsule.
The majority of UK adults are Vitamin D3 insufficient. To raise from the average 50-75nmol/L to the level associated with the least cancer incidence above 125nmol/L requires at least 50nmol/l and each 400iu D3 raises status by 7-12nmol/L Do make sure you buy D3 andnot D2 Ergocalciferol

The reason I ensure my natural inflammatory status is as high as possible can be found here INFLAMMATION and PPS - The same inflammatory process occurs in many conditions and in all areas of the body/brain so this applies to inflammatory conditions in general.

frogga

Sorry to cause SUCH offense to all the fish eaters out there!

My source of reference is "Plant based nutrition and health"
by Stephen Walsh phd

surely Fishwaks GP didn't recomend eating Fish for the fun of eating fish. My assumption was that Omega 3 was needed.

It's a shame that vegetarianism causes some of you such offense! I agree fish are lovely , but I prefere to see them swimming in the sea rather than dead on a plate. Still that's just silly old me obviously!