Should I take fish oil supplements? How much fish should I be eating each week?

LET’S GET FISHY! A little Q&A with some frequently asked questions about how to include more fish/fish oils into your diet.

SHOULD I TAKE FISH OIL SUPPLEMENTS?⁣

A: To put it simply – if you’re eating enough fish throughout the week, then no. There are so many fish oil supplements on the market these days it can be hard to know which types to take, how much to take etc. That’s another conversation for another day… What you need to know here is that fish oil supplements typically contain EPA and DHA, two types of omega-3 fatty acids. These fatty acids are typically extracted from fish or seafood, particularly oily fish like salmon, tuna and mackerel. If you’re eating enough of these types of fish, then there’s no need to supplement (think of the money you could save!).⁣

SO HOW MUCH IS ENOUGH?⁣

A: Eating 2-3 meals of fish (about 100-120g per uncooked portion) per week has been shown to benefit heart and mental health! ⁣

BUT I CAN’T ALWAYS BUY FRESH FISH⁣…

A: Frozen, canned and fresh fish are all great sources of omega-3! Frozen and canned options are convenient, readily available and generally a bit cheaper than fresh too!⁣

I DON’T KNOW HOW TO COOK FISH OR INCLUDE IT IN MY MEALS⁣…

A: Canned and smoked fish are great in salads, sandwiches, scrambled eggs or as a snack on its own. Frozen and fresh fillets can easily be steamed, baked, grilled or crumbed (yay to homemade fish and chips) – you’re only limited by your imagination! You could even have it for breakfast…

Here, I added some smoked salmon on sourdough, topped it with avocado and cheese, then baked it until the cheese was melted 🤤 ⁣

What are some of your own favourite fish recipes? 😋⁣

經常會有人資訊很多關於魚和魚油的問題,今天就分享一個問答環節,解答大家的疑問 🤓⁣

問:我應該吃魚油保健品嗎?⁣

答:簡單說如果你平常有吃足夠的魚或海鮮其實不需要再吃魚油保健品。現在市面上有很多魚油類的保健產品,花多眼亂,都不知道該吃哪一種(這個話題我改天再解釋),但其實大部分的魚油產品都是含有EPA和DHA。這兩種奧米加3脂肪酸最主要從魚類產品提取,特別是多油的魚,譬如三文魚、吞拿魚和鯖魚。如果你每星期吃得夠魚,就已經能攝取足夠的奧米加3脂肪酸,不需要另外吃魚油產品(可以省下不少錢)! ⁣

問:每星期應該吃多少?⁣

答:每星期吃2-3餐魚(煮前份量大概100-120克/份)就已經足夠減少心血管疾病的風險及改善精神健康!⁣

問:新鮮魚很貴也很難買到…⁣

答:除了新鮮魚,罐頭或冰鮮的魚肉也含有奧米加3脂肪酸!罐頭和冰鮮除了方便和容易買得到還會比新鮮魚便宜!⁣

問:我不會用魚做菜…⁣

答:罐頭和煙燻魚可以用在沙拉、三文治、炒蛋或單獨吃。冰鮮跟新鮮魚肉一樣可以蒸、焗、煎、炸,只受你的想像力限制!我前幾天的早餐就是煙燻三文魚在一片sourdough麵包,再加牛油果和芝士,烤一烤讓芝士剛剛融化… 🤤⁣

還有其他關於魚或魚油的疑問嗎? 留言或到我的Instagram詢問吧👇🏻

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