Fish provide us with omega-3 fatty acids that are crucial for brain development and they reduce inflammatory processes in the cardiovascular system and essential systems of the body.
Newest research showed that two servings of fatty fish can protect you from breast cancer. Namely, the chances of breast cancer can be reduced by 14 percent by consuming salmon at least twice a week, according to a new Chinese study published in the British Medical Journal.
Yet, what you need to take care of is to purchase organic whenever possible or at the very least wild salmon, since there are now many forms of GMO and conventionally farmed salmon fed GMO grains.
EPA and DHA — are primarily found in certain fish and one of the most efficient ways to consume Omega 3’s. However, researchers claim that even in wealthy countries, 9 out of 10 children and two thirds of adults never consume oily fish.
The research included 80,000 participants were included and more than 20,000 people affected by breast cancer from 26 studies of Asia, the United States and Europe.
The latest study shows that only 0.1 percent more energy or 0.1 additional grams per day that comes from omega-3 fatty acids leads to a 5 percent lower risk of cancer.
In order to achieve that, every woman should eat 2 servings of oily fish such as salmon, sardines or mackerel weekly. White fish such as cod, can also be consumed wince it is also healthy, but contain less omega-3 fatty acids.
Due to their high consumption of fish, women in Asia have some of the lowest risks of breast cancer. Another omega-3 fatty acid, alpha-linolenic acid, or ALA, is found in plant sources such as nuts and seeds.
Sujatha Rajaram, PhD, associate professor in the Dept of Nutrition at Loma Linda University says that while most of the literature about the cardiovascular benefits of omega-3s is about EPA/DHA, there is some evidence that ALA has heart health benefits beyond its impact via the conversion to EPA and DHA.
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Source: Healthy Food Team
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