“Everyone should eat at least two meals of fish per week,” this is the recommendation from the American Heart Association for everyone, especially pregnant women, breastfeeding mothers, the elderly, and patients with cardiovascular diseases, hypertension, chronic inflammatory diseases like rheumatoid arthritis, and immune-related conditions such as asthma, IgA nephropathy, Crohn’s disease…
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| Fish, especially fish oil, is rich in polyunsaturated omega-3 fatty acids (Photo: TTO) |
Fish, particularly fish oil, contains high levels of polyunsaturated omega-3 fatty acids, which play an essential role in the growth and development of the body. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are essential polyunsaturated fatty acids from the omega-3 family that are involved in the structure and function of nerve cells, as well as cell membranes throughout the body, contributing significantly to cellular functionality.
An ideal diet for brain development and function, cellular membrane physiology, immune function, and body protection should maintain a ratio of omega-3 to omega-6 fatty acids of 1-3/1. Omega-3 is abundant in fish, especially in fish oils, shrimp, crabs, and phytoplankton.
Omega-6 is found in animal meats, particularly from livestock, and most vegetable oils. Although it is also an essential polyunsaturated fatty acid, omega-6 does not have the same beneficial properties for the brain, inflammatory responses, and immune reactions as omega-3 does.
The human brain is composed of over 60% fatty acids, which are fundamental components of cell membranes, ensuring all functional activities of nerve cells. During fetal development, particularly from the 3rd to the 6th month, the brain forms and develops.
If the mother is provided with a balanced ratio of omega-3 to omega-6, it will ensure the proper development of brain cells, which influences the intelligence of the child later on. In adults, a diet rich in omega-3 has been shown to reduce the incidence of depression and enhance neurological functions.
Omega-6 is part of the cell membrane structure, involved in the formation of prostaglandins and leukotrienes under the action of cyclooxygenase and lipoxygenase. These substances participate in inflammatory mechanisms, especially chronic inflammation processes, leading to increased clotting due to enhanced platelet aggregation and vasoconstriction, facilitating myocardial infarction, stroke, and increasing the synthesis of interleukin-1, tumor necrosis factor (TNF), and other cytokines associated with autoimmune diseases such as rheumatoid arthritis, asthma, chronic nephritis, ulcerative colitis (Crohn’s disease), and psoriasis.
For approximately 100,000-150,000 years, humanity has transitioned from consuming a high amount of seafood to a diet rich in animal meat, grains, and vegetable oils, resulting in an omega-3 to omega-6 ratio of about 1/30-50. This imbalance leads to excessive production of prostaglandins, leukotrienes, and cytokines, resulting in chronic inflammatory processes, triggering and sustaining autoimmune diseases and immune-related conditions.
Research conducted over the past 20 years on both animals and humans shows that a diet high in omega-3 (from seafood) leads to omega-3 replacing omega-6 in the membrane structures of all cells (neurons, red blood cells, white blood cells, platelets, endothelial cells, fibroblasts, reticular cells, liver cells…). The competition between omega-3 and omega-6 has significantly reduced inflammatory mediators and factors that trigger and disrupt immune responses.
Clinical studies have clearly demonstrated the benefits of omega-3 consumption (with regular fish intake of more than 3 meals per week), which has reduced the incidence of myocardial infarction and the frequency of ventricular arrhythmias. Individuals with high levels of omega-3 in their blood (those who consume seafood) have an 80% lower risk of sudden cardiac death and a 34% reduced risk of coronary artery disease compared to those with low omega-3 levels (control group).
Omega-3 also helps lower blood fats, reduce symptoms of rheumatoid arthritis, lessen the severity and frequency of asthma attacks, slow the progression of IgA nephropathy and type 2 membranoproliferative glomerulonephritis, and alleviate symptoms of psoriasis and ulcerative colitis (Crohn’s disease).
Therefore, consuming fish 2-3 times a week provides numerous health benefits.
