Features Alaska Seafood

Rhiannon Lambert: How Omega-3 Benefits Your Brain

Wed, 14 Feb 2024 13:14:50 +0100

What are Omegas?

Omegas seem to be becoming increasingly more talked about in the nutrition world, and we are here for it. Omegas, (namely Omega-3 and Omega-6) are types of essential fatty acids, known as polyunsaturated fats necessary that the body requires for various important bodily functions. The term ‘essential’ means these fats cannot be made within the body and therefore it is incredibly important that the diet provides the right balance of these. These fats play a crucial role in maintaining cell structure, supporting cardiovascular health, and aiding in brain function and therefore their inclusion in the diet is critical.

What is Omega-3?

Omega-3 fatty acids consist of three primary types: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is derived from plant-based foods, predominantly found in flaxseeds, chia seeds, hemp seeds, and walnuts, which is converted into EPA and DHA in the human body through a series of reactions. However, it's important to note that this conversion process is relatively inefficient, and only a small percentage (approximately 5%) of ALA is converted into EPA and DHA (1), therefore indicating the importance of including EPA and DHA in the diet. Nonetheless, ALA is understood to have potent antioxidant properties in the body, which is known to slow the progression of metabolic syndrome (including diseases such as type 2 diabetes, heart disease and stroke (2).

EPA and DHA are more efficiently obtained directly from marine sources such as oily fish like salmon, mackerel, and albacore tuna. These fish are particularly rich in EPA and DHA, providing the body with these forms of Omega-3 directly. For those following a plant-based diet, algae-based supplements can offer a direct source of EPA and DHA, bypassing the limitations of relying solely on ALA conversion from plant-based foods.

What Foods Is Omega-3 Found In?

EPA and DHA are more efficiently obtained directly from marine sources such as oily fish like:

● Salmon

● Mackerel

● Sardines

● Albacore tuna

These fish are particularly rich in EPA and DHA, providing the body with these forms of omega-3 directly. While research suggests that those following a plant-based diet can consume algae-based supplements and receive a direct source of EPA and DHA, further research has shown that obtaining Omega-3 fatty acids from fish is more effective at increasing levels in your body than relying on fish oil capsules as supplements (3).

The Benefits of Choosing Wild Alaska Salmon

When it comes to choosing fish, Wild Alaska Salmon stands out for its diverse and potentially superior nutritional profile compared to its farm-raised counterpart. Wild Alaska Salmon also boasts elevated levels of marine omega-3 fatty acids (DHA and EPA) (4). The nutritional benefits of choosing Wild Alaska Salmon doesn’t stop there, it also provides a complete array of essential amino acids – all of which are easily absorbed by the body, aiding the repair and maintenance of muscles.

Why is Omega-3 so important for our health?

There are a large number of known benefits that the consumption of Omega-3 (DHA and EPA) derived from fish can have on the body.

Consumption of Omega-3 from fish has been recommended by the American Heart Association for the past 20 years as the scientific research behind its reduction in risk of cardiovascular events is so robust. Omega-3 found in fish-derived products has been found to:

● Lower one’s chance of having a first heart attack by slowing the development of atherosclerosis (clogged blood vessels) and improving overall heart function, reducing the likelihood of a first heart attack.

● Reduce the chance of sudden death as Omega-3s contribute to stable heartbeats which makes it more challenging for rapid and uncontrolled rhythms to occur which could lead to sudden cardiac death.

● Reduce the risk of stroke as regular consumption of Omega-3 fatty acids derived from fish is associated with a lower risk of developing strokes, particularly those caused by blood clots.

● Reduce inflammation in blood vessels which therefore lowers the risk of heart failure.

● Significantly lower blood triglyceride (fat) levels, reducing the risk of heart attacks, especially in individuals with high triglyceride levels associated with conditions like type 2 diabetes.

● Improve "good" cholesterol (HDL) levels which aids in removing harmful cholesterol from blood vessels and lowers the risk of heart failure.

Why is Omega-3 So Important For Our Brain Health?

But more recent developments in an ever growing area of research is understanding the benefits of Omega-3 consumption on the brain; and not just brain health itself, but also mental and emotional well-being.

● Omega-3s, particularly DHA, are critical components of the membranes of, contributing to the structure and fluidity of brain cells.

● DHA is vital for the development of the foetal brain during pregnancy and the early years of life, influencing the child’s cognitive function, memory, and attention.

● Omega-3s modulate the production and function of neurotransmitters, the chemical messengers in the brain, impacting mood regulation, cognitive processes, and emotional well-being.

● Omega-3s support the formation of new neurons (neurogenesis) and the creation of synapses (synaptogenesis), the place where neurons connect and communicate with each other. These processes are crucial for learning, memory, and overall cognitive function.

● Persistent chronic inflammation is associated with the development of neurodegenerative diseases. Omega-3s hold anti-inflammatory properties and research is starting to emerge suggesting that reducing the risk of conditions like Alzheimer's and Parkinson's disease.

● Regular omega-3 consumption has been associated with better cognitive function in ageing individuals, potentially lowering the risk of cognitive decline and dementia.

● Attention and Concentration: Omega-3s, especially DHA, may support attention and concentration, making them important for tasks that require focus and mental clarity.

● Depression and Anxiety: Some studies suggest that omega-3 supplementation may have a positive impact on mood disorders such as depression and anxiety, potentially due to their role in neurotransmitter regulation.

● ADHD Support: Omega-3 supplementation has been explored as a complementary approach in the management of attention deficit hyperactivity disorder (ADHD), with some studies indicating potential benefits.

● Protection Against Oxidative Stress: Omega-3s possess antioxidant properties, helping protect brain cells from oxidative stress and supporting overall brain health.

● Improved Cognitive Performance: Regular intake of omega-3s has been associated with improved cognitive performance, including memory and problem-solving skills.

● Reduced Risk of Cognitive Decline: Long-term consumption of omega-3-rich foods has been linked to a lower risk of cognitive decline in older adults.

● Enhanced Learning Abilities: Omega-3s may positively influence learning abilities, making them important for academic and intellectual pursuits.

● Optimised Brain Communication: DHA, in particular, is involved in the development and function of synapses, facilitating efficient communication between brain cells.

● Neuroprotective Properties: Omega-3s may have neuroprotective effects, potentially reducing the risk of neurodegenerative diseases and supporting overall brain resilience.

● Improved Sleep: Some studies suggest that omega-3 supplementation may contribute to improved sleep quality, indirectly benefiting cognitive function.

● Mood Stabilisation: Omega-3s may play a role in stabilising mood and reducing the severity of mood swings.

● Brain Injury Recovery: Omega-3s have been studied for their potential role in supporting recovery from traumatic brain injuries and minimising cognitive impairment.

● Regulation of Brain Blood Flow: Omega-3s contribute to maintaining optimal blood flow to the brain, supporting nutrient and oxygen delivery.

● Potential Role in Psychiatric Disorders: Emerging research explores the role of omega-3s in various psychiatric disorders, including schizophrenia and bipolar disorder.

The significance of Omega-3 fatty acids, encompassing ALA, EPA, and DHA, extends far beyond a mere dietary consideration. The health benefits associated with Omega-3, especially from fish-derived products, are well-established, ranging from cardiovascular well-being to cognitive function. Notably, the impact on brain health, encompassing neurodevelopment, neurotransmitter modulation, and neuroprotective effects, underscores the importance of Omega-3 in promoting mental and emotional well-being. As ongoing research continues to unveil the multifaceted advantages of Omega-3, integrating a balanced and varied diet remains a cornerstone for overall health, emphasising the inclusion of these essential fatty acids through marine sources for the well-being of both body and mind.

References

Rhiannon Lambert: The Omega-3 Brilliance of Wild Alaska Salmon

Fri, 02 Feb 2024 16:37:33 +0100

Salmon's position as the UK's favourite seafood has been further strengthened by the latest figures, revealing that salmon sales totalled around £1.25bn in 2023, up 3.2% on the same period the year before.

While many consider salmon a more sustainable and health-conscious option compared to traditional protein sources like meat or poultry, it's essential to note that a significant portion of the salmon available in local supermarkets originates from salmon farms.

For a more informed and healthful choice, we recommend Wild Alaska Salmon. It stands out for its abundant, sustainable, and scientifically managed runs in the pristine waters of Alaska. Beyond its exceptional taste, salmon provides numerous health benefits, rich in omega-3 fatty acids, particularly DHA and EPA, supporting heart health and optimal brain function.

For a more cost-effective alternative, consider tinned wild Alaska salmon. This option provides affordability without compromising nutrition, maintaining omega-3 fatty acids and high-quality protein. This preservation method not only extends the shelf life but also widens accessibility.

Choosing wild salmon is not just a delicious meal but also a conscious decision aligning with personal well-being and environmental sustainability.

Why Choose Wild Caught Salmon?

● Nutritional Profile: Wild-caught salmon is known for having a more diverse and potentially higher nutritional profile than farm-raised salmon. Wild salmon typically contains higher levels of omega-3 fatty acids (DHA and EPA).

● Natural Diet: Wild salmon derives its nutrition from a natural diet, which includes marine organisms like krill and other small fish. This natural diet contributes to the higher omega-3 content and gives wild-caught salmon its characteristic colour.

● Lower Environmental Impact: Wild-caught salmon is considered more environmentally sustainable as it relies on natural ecosystems rather than fish farms.

Health Benefits of Wild Alaska Salmon

Omega 3s

Wild Alaska Salmon is bursting with essential Omega-3 fatty acids that are crucial for cell membrane vitality, fortifying cell structure and defending against chronic diseases.

Recent studies have highlighted their positive impact on heart health, cognitive function, and joint mobility. These essential fatty acids even extend protective benefits to the skin.

Termed "essential fatty acids," Omega-3s are so named because our bodies cannot independently produce them, underscoring the importance of incorporating sources like salmon into our diets to ensure these vital elements are readily available in our bodies.

Heart Health Benefits

● Maintain Normal Heart Rhythms: Omega-3s help regulate the rhythm of the heart, reducing the risk of abnormal and potentially fatal heart rhythms.

● Reduce the Chance of Sudden Death: Omega-3s contribute to stable heartbeats, making it more challenging for rapid and uncontrolled rhythms that could lead to sudden cardiac death.

● Reduce the Chance of Stroke: Regular consumption of fish, rich in omega-3s, is associated with a lower risk of developing strokes, particularly those caused by blood clots.

● Lower Chance of Having a First Heart Attack: Omega-3s support heart health by slowing the development of atherosclerosis (clogged blood vessels) and improving overall heart function, reducing the likelihood of a first heart attack.

● Reduce Inflammation: Omega-3s have anti-inflammatory properties, reducing inflammation in blood vessels and lowering the risk of heart failure.

● Improve the Pattern of Lipids in the Blood: Omega-3s, particularly from fish, can significantly lower blood triglyceride levels, reducing the risk of heart attacks, especially in individuals with high triglyceride levels associated with conditions like type 2 diabetes.

● Improve "Good" Cholesterol (HDL) Levels: Regular consumption of omega-3s from fish helps elevate levels of high-density lipoprotein (HDL), or "good" cholesterol, which aids in removing harmful cholesterol from blood vessels and lowers the risk of heart failure.

● Improved Heart Rate Adaptability: Omega-3s, particularly from fish oil, enhance the adaptability of heart rate patterns, reflecting the heart's ability to adjust to environmental changes. Greater variability in heart rate is associated with a lower risk of heart disease and reduced likelihood of mortality from heart-related issues.

Blood Pressure Benefits

● Lower Blood Pressure: Regular consumption of fish, rich in omega-3s, is associated with slightly lower blood pressure. Maintaining a healthy body weight is also emphasised for effective blood pressure control.

● Lower Chance of Blood Clots: Omega-3s from fish reduce the tendency to form blood clots, promoting better blood flow. Additionally, they enhance the flexibility of red blood cells, improving circulation through small blood vessels and reducing the risk of fatal blood clots.

● Better Blood Vessel Function: Omega-3s contribute to more elastic arteries, enhancing blood vessel function. This improvement in arterial flexibility reduces the likelihood of blood clot formation, leading to better blood flow and lower blood pressure.

Brain Health Benefits

● Enhanced Brain Function: Omega-3 fatty acids, play a crucial role in supporting optimal brain function. These essential fats are integral components of cell membranes in the brain, influencing cell structure and aiding in the transmission of signals between nerve cells.

● Improved Memory and Learning: Omega-3s contribute to improved memory and cognitive function. Studies suggest that regular consumption of these fatty acids is associated with better performance in memory-related tasks and enhanced learning abilities.

● Reduced Cognitive Decline: Omega-3 fatty acids may play a protective role against age-related cognitive decline. Research indicates that individuals with higher levels of omega-3s in their diet are less likely to experience cognitive impairment as they age.

● Lower Risk of Neurological Disorders: The anti-inflammatory properties of omega-3 fatty acids are associated with a reduced risk of neurodegenerative disorders such as Alzheimer's disease and dementia. These fats may help protect the brain from oxidative stress and inflammation.

● Promotion of Neuroplasticity: Omega-3 fatty acids support neuroplasticity—the brain's ability to adapt and form new neural connections. This adaptability is crucial for learning, memory, and overall cognitive flexibility.

Mood and Mental Health

● Enhanced Mood and Mental Well-Being: Omega-3s are linked to improved mood and mental well-being. They play a role in the synthesis of neurotransmitters like serotonin, which contributes to emotional stability and a positive mental state.

● Reduced Risk of Depression: Some studies suggest that omega-3s may help reduce the risk of depression and alleviate symptoms in individuals with depressive disorders. The anti-inflammatory properties may contribute to a positive impact on mood regulation.

Wild Alaska Salmon isn't just a tasty meal, it's a powerhouse of goodness for your heart and brain. The marine Omega-3 fatty acids packed into every bite go beyond flavour, they are superheroes to your overall well-being.

So, as you enjoy the deliciousness of Wild Alaska Salmon, know that you're not just treating your taste buds but also giving your body a boost towards a healthier, happier you.

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REFERENCES

Omega-3 Fatty Acids - StatPearls - NCBI Bookshelf

Omega-3 fatty acids and inflammatory processes: from molecules to man

Fish Consumption and Coronary Heart Disease: A Meta-Analysis - PMC

Beneficial Outcomes of Omega-6 and Omega-3 Polyunsaturated Fatty Acids on Human Health: An Update for 2021

Habitual Fish Consumption, n-3 Fatty Acids, and Nuclear Magnetic Resonance Lipoprotein Subfractions in Women

Comparison of the effect of omega-3 supplements and fresh fish on lipid profile: a randomized, open-labeled trial - PMC

Omar Meziane Explores Seafood as a Valuable Source of Protein

Tue, 15 Oct 2019 11:34:47 +0200

Who are you cooking for at the moment?

OM: At the moment I divide my time between Harlequin’s rugby club and the England football team. I suppose the two biggest names that I work with in Rugby are Joe Marler and Kyle Sinckler – both are currently in Japan. Earlier this year Joe decided that he would retire from international rugby, but quickly changed his mind. I think something clicked in his brain and he realised that he still had what it takes to play at that level and had another world cup challenge in him. So what do I do? My main job is to feed the players, the team and make sure that they are eating well.

How does it work? Do you arrange a diet plan for them?

OM: Essentially what I do is match up the team’s training plan to the food that they need to eat. On a heavy training day, it’s all about giving them as much lean protein as possible with high carbs for energy. It’s really simple when you know. I work with some of the world’s greatest performance nutritionists who essentially give me the scientific intel behind macro and micronutrients, which I then turn into good, tasty food. I think one of the things that I always try and do when I’m cooking is make sure that its recognisable. There’s no point in cooking everything with quinoa and avocado if they are not going to eat it – on the way home they’ll only stop at McDonalds!

Do you prep all of their meals for them and what ingredients would you typically include?

OM: On a typical day training day at Harlequins I’ll cook breakfast for them, then I’ll cook lunch and I’ll even do a post-training feed as well. All in all, they get three really good performance enhancing, recovery aiding meals a day. We try and include as much fish as possible. Salmon is our go-to especially around the lighter lunches where we want them to be eating high protein and the right kind of fats. A piece of grilled salmon, a salmon salad or the salmon katsu curry is a really good way of encouraging them to eat fish.

What do you think are the biggest health benefits of wild salmon for the players?

OM: Wild salmon has so many health benefits, but I suppose the biggest benefit is recovery. In theory, it can enable the recovery of joints and muscle soreness because of the high levels of omega-3 fatty acids. This should help them to run around for longer at the level and intensity required, as long as the rest of the meal has been planned correctly.

During the world cup, what will the nutritional team be focusing on?

OM: The nutritionists that are in Japan with the England team will definitely have gone out there with a set plan. They would have uncovered every dusty book out there and researched everything. They need to make sure that the players are getting the best diet to enhance performance. With the world cup being hosted in Japan this year, they’re going to be treated to some of the best quality ingredients. Not only will it be an incredible career highlight for them, but it will also be a phenomenal gastronomic experience.

You had a couple of seafood recipes in your book with James Haskell, what was your inspiration behind the these?

OM: Seafood, especially salmon, for James [Haskell] is a really important ingredient. James, as a slightly older athlete has been through the mill, eats fish in large quantities. Salmon, especially in dishes like katsu curry is perfect because you’ve got the added benefits of turmeric which science says helps with inflamed joints. The turmeric combined with the salmon creates a super bowl of anti-inflammatory food. Seafood is such an important part of his diet and his wife, Chloe Madeley, looks after him wonderfully well making sure he eats what he should be eating and not what he’s tempted by!

We wanted the book to be as personal as possible so in essence it’s a collection of recipes that I’ve cooked for James over the years that he’s particularly enjoyed. All tried and tested. I hope it’s a useful guide for other athletes who want to tailor their meals.

If you compare salmon to chicken – do you think that the two proteins have a different purpose?

OM: I think chicken in this country is massively oversold. We go to chicken because it’s just easy – it’s lean and full of protein. I don’t know anybody unless you’re a vegan or vegetarian who won’t eat chicken. On the other hand, I think fish in this country is massively undersold because we’re slightly scared of it – even though we’re an island in the middle of the Atlantic. The thing about fish, in particular wild salmon, is that it’s high in protein and low in fat, which is the perfect combination for training sessions. It’s hard for me to understand why we don’t all eat fish all of the time for that very reason.

My guess is that people don’t know how to make the best of fish or how to cook it properly. It’s not the go-to ingredient and therefore feels slightly alien. But hopefully with some simple recipes and tips, we can show that it’s super easy to cook with. And mega tasty.

So, why Alaska seafood?

OM: Alaska for me represents the best that fish has to offer. But firstly I would encourage people to just eat more fish because of the nutritional benefits it has – ideally naked fillets rather than breaded or battered fish. But once you’ve started to get the flavour for it, it’s worth looking at the different types of fish out there.

Wild salmon for example spends its life swimming in the Pacific ocean which means that the meat is leaner and heartier. The fat levels are lower than in fish that has been farmed, so the white lines that run through salmon fillets are a lot less pronounced or obvious. It’s a natural source of protein that we should be taking advantage of, so for me the more we can eat, the better.