The truth about oily fish, according to science | Dr. Sarah Berry
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- Опубликовано: 16 окт 2024
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Are fish oil and omega 3 intakes important, or is this just another food myth?
In this clip, Jonathan and Dr. Sarah Berry discuss what the latest science says about eating oily fish, and what health benefits they may bring.
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Sources:
Omega‐3 fatty acids for the primary and secondary prevention of cardiovascular disease, published in Cochrane Database of Systematic Reviews
Link: www.cochraneli...
Cardiovascular Risk Reduction with Icosapent Ethyl for Hypertriglyceridemia, published in The New England Journal of Medicine
Link: www.nejm.org/d...
FDA Announces New Qualified Health Claims for EPA and DHA Omega-3 Consumption and the Risk of Hypertension and Coronary Heart Disease, published by US Food & Drug Administration
Link: www.fda.gov/fo...
Advice on fish consumption: benefits & risks, published by UK Government Scientific Advisory Commission on Nutrition
Link: assets.publish...
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As for mercury in sardines, I phoned the sardine company directly about 11 years ago (number was on package) to ask about another issue and the lady on the phone told me that the fish were tested every year for mercury. The main source of mercury may surprise you. Coal Fired Power Plants! I live in Canada and the sardine company at that time, was owned by a private Canadian company. We had visited the island where sardines were caught in huge nets. It was miles out in the Atlantic off the coast of the province of New Brunswick. We thought it was a long way from industrial pollution on Grand Manan island (beautiful place). The company was bought out by a bigger U.S. company and I am not sure they will still talk on the phone. However 11 years ago, she told me that the mercury had decreased because of the cutting back of COAL FIRED POWER PLANTS along the eastern seaboard. There is mercury in the coal smoke that spread to the fish and we were all eating it! And we probably still are as Coal plants still exist, but hopefully in lesser numbers.
Still, people live longer than 5:48 ever. My father became 92, and his father, born in 1880 died in 1972. Both of them worked hard as construction workers. Outside in all kind of weather, ate what they liked and drank alot of beer.
I really think it's more dangerous to sit down behind a desk and talk about canned fish.😊
I buy line caught wild salmon directly from Alaska. I think most is farm raised now and it is not fed a healthy diet, they spend their life immobilized in a tank living in their waste. How can that be healthy? Sardines can be healthy in a good olive oil because you are taking in the bones , skin and flesh so they are very nutrient dense. They are also plentiful in our oceans and very sustainable. I believe it CAN be healthy if you can find the right source, but it’s complicated so read up on what you are buying! 😊
Unfortunately I can't seem to source wild caught salmon in Ireland, except the canned version. 🤔
@@amredrisco8416 Yes that’s true. It’s definitely something to enjoy when you live or visit this region of the world. Copper River salmon has a short run each year and is definitely the finest salmon. It’s absolutely amazing. They also sell it smoked which makes it much easier to ship anywhere. I order both fresh and smoked from Sea Bear company.
Really? And I take it you only eat eggs from wild chickens?
@@colinmacdonald5732 yep. Organic pasture raised chickens. Fresh air, sunshine and allowing chickens to forage for bugs is important! It directly impacts the health of the chicken. Pretty much common sense. I do spend a lot on food, but I think you will either spend on food or healthcare. Without good health you have nothing!
And everything from the sea has high levels of microplastics, especially fish, algae, shrimp and sea salt. Studies have found that slat produced from he evaporation method - which is the usually the cheapest table salt - has the lowest amounts of microplastics. As for farmed fish, they have very low EPA and DHA, as this is metabolised by fish that eat algae and also swim long distances.
Can someone from ZOE please confirm that canned sardines, my favourite food, is not just fine but super healthy and recommended. And if not, it will remain my favourite food
I find myself wondering about the cans and the plastic linings, and the crappy oils they put in there. Also they always have smoke, which I suspect is added chemical crap.
Oily fish does not mean fish put in oil.
Get the fish in brine or spring water. I think if you drain the fish in oil (usually olive or soy etc) you are still eating oily fish.
Depends what is added to it?
Tim (from Zoe) recommends in his book canned sardins and other tiny sorts of fish. But yes, watch the other ingredients and try to find some with not too much other bad things in...
“The presence of microplastics and heavy metals in oily fish can have significant implications for human health. Microplastics can absorb and concentrate heavy metals, making them more toxic to humans who consume them. Additionally, the presence of microplastics in oily fish can also affect the bioavailability of omega-3 fatty acids, making them less effective for human health.“
I use a vegan omega oil supplement.
Yeah, that's why I am so torn. Half the experts are suggesting to take omega-3 fish oils, but the other half are saying no because of all the pollution
@@sunkissedheart347 For me, it’s not an issue. I won’t eat fish because of all the over fishing, fish farms, cruelty. The plastics and mercury are just the clincher. The vegan omega supplement is the easy, obvious answer.
Yes 😮@@AtheistEve
So you’re saying if one is eating a lousy diet filled with all types of animal products, thus high in omega 6, would benefit from substituting these animal products for fish. So isn’t paying attention to the omega3/6 ratio of fats eaten more important than saying omega 3 supplement is advised?
I noticed a big improvement in my overall quality of life when I started taking fish oil, not only did it reduce my anxiety and shakings, it also improve my sleep quality, so there is no way i'm never taking fish oil supplements again, even if a so called expert would warn against it. I believe you should look for products that contain the most EPA and DHA per pill, thats my experience.
Hi, I'm so pleased you feel better.. and yes, you're right. Some "fish oil" isn't great quality, it's minced up bye catch. Lower amounts of EPA and DHA on label rough idea of quality.
However also there's algae derived omega 3 (which is where the fish get it ultimately) but grown on land, environmentally better and high epa and DHA levels. Your story is similar to me
Yes, there have many studies that have shown that Omega 3 cap consumption improve mental health symptoms (e.g. anxiety,depression).
I take algae oil supplements. Algae is where the fish get omega 3s from. These supplements are more environmentally friendly, better for our oceans and sealife and don't have things, like mercury.
@@viviendaquino8364 As far as I know, most fish oil supplements is free from mercury.
@@viviendaquino8364 Thanks for the information.
I take 3 grams of Omega 3 a day, my nails got thicker and hair stronger (had to switch to open comb razor to shave). I can see impacts physically with my own eyes, have yet to get a blood panel since I started taking it but I bet it won’t be negative at least. I’m land locked and barely see fresh fish ever and when I do I can’t afford it.
A nice conversation and a lot of questions! But thanks❤️❤️❤️
The main issue I have is with heavy metals and plastics in fish / seafood, and @seaspiracy has videos which concern me greatly. 🙏
farmed fish is banned in Alaska so buy tins of pink salmon (it has 1.5 times more Dha than Red Salmon which is more expensive).
I love my sardines and mackeral as well. Sockeye salmon is a very rare treat in our supermarket and very expensive. I would say I'd eat fish about four to five times a week, but I also eat red meat about four times a week and eggs and eat a lot of dairy.
I don't think its necessary to give up 'meat' to have a good omega 3 profile, mine is very healthy and I have no inflammation on any tests. I don't eat junk food though or refined processed garbage. All my food is as close to nature as possible (tinned and frozen but as whole as possible).
I had a heart attack 1yr ago. I am vegetarian, a cyclist who exercises 8-12hrs a week and asked the surgeon who put in the two stents what he thought the cause was. I was told I had high levels of Lipoprotein (a), a reading of 278. I'd never heard of LP(a) but have since found that 20% of the population have increased levels. I've never heard Zoe discuss LP(a), have you any comments or advice. I was told that there is currently no treatment available but that 2 drugs are in phase 3 trails and may be available , hopefully, within a year or two.
You’re right that is genetically based and that there are drug trials in the pipeline.
Could high carbs consumption in your past be a factor possibly? Just a thought, but I’ve been researching this a bit this last couple of years and vegetarian diets are often higher in overall carbohydrates. Some top scientists & lipidologists are starting to question the past rejection of fatty meats (including red meats) and high saturated fat content as causal of atheroscleosis. They seem to be starting to swing their finger towards carbs as a culprit. It’s obviously a theory that the likes of ZOE and Sarah Berry would frown upon…but that’s because they’re biased towards a plant-based approach.
@@stevelanghorn1407 I am a vegan with 85% carbs. & I have 50 mg/dL as Trigl
@@stevelanghorn1407 LP(a) is genetic , never got tested much as nothing you could do. However there are extremely promising new drugs, that have a huge decrease. Plant based diet as whole has a better health outcome than one high in saturated red meats , Same for Med diet . That diet may work for you, now this is normally requires a very low carb diet to change blood energy source . Long term health jury is still out. But it you were seriously overweight, diabetic etc it's come to help. My advice is get a colonoscopy more often, to reduce chance of bowel cancer. Any restrictive diet is generally not fun, is hard to do things like world travel , hiking back country for 10 days ( what carry fresh red meat ,butter, cheese a few dried berries and greens ) = or ultra processed salamis . Humans can eat a wide range of foods . vegetarians can eat less healthy , extra sugar, not enough nutrients , poor quality carbs etc . Cook dried beans have been shown to have a very positive health benefit. Young people need a lot of calories for growth and activities. Many athletes want their muscles fully loaded along with liver before a stamina event with as much stored sugars as possible.
Most people preaching about a carnivore diet are coming from very poor place. ie If healthy and active,why need to kill and eat mammals to a huge amount = as kind of boring expensive diet, with needless animal killing, Especially in factory USA where animals can lead very subpar lives . yes I know Carnivores promote well looked after grass-fed cows etc , Again is an expensive diet , that can not feed the whole world.
Plus to the person above, sometimes no easy answer genetics/environment, micro biomes, etc etc . If simple answers then cause and effect would be more obvious
@@stevelanghorn1407 zoe are firmly in the vegan, plant based camp. back in Jan they dismissed and ridiculed all other diets such as keto, paleo and carnivore without discussing the pros and cons. i used to enjoy zoe but they and jonathon are very biased in the studies and quests they select. sarah is very dismissive of dairy products. I have always eaten a lot of eggs ,butter, cheese meat, full fat milk, kefir etc. bmi 21.5, weight 72 kg age 72 and feel healthy and full of energy. from my experience sat fats seem to boost my metabolism and help weight loss.
Omega 3 isn’t the whole story because more recently it was shown that the Omega 6 to Omega 3 ratio may be most important. Also what about Krill oil which is said to have a lipid formulation of EPA and DHA, and lipids are much more likely to be absorbed in cells. What about the power of near infrared radiation (NIR) which induces intracellular production of melatonin from mitochondria, and melatonin is a very powerful anti-inflammatory and anti-oxidant.
Also krill oil contains Astaxanthin which is an antioxidant that helps prevent krill oil itself from oxidizing.
yes, hopefully they will read and answer this question!
Harvard say it doesn't matter if omega 6 is high it's saturated fat that's the problem. it's ridiculous - just eat food don't eat junk you'll be fine.
Dr. Berry, could be that the disagreement between studies could also be linked to the different antioxidants used to preserve omega 3s? For example vitamin e vs astaxantine or rosemary extract?
Also krill oil contains Astaxanthin which is an antioxidant that helps prevent krill oil itself from oxidizing.
You didn’t mention anything about Flaxseed. Isn’t that a plant based way to get omega 3 ? That’s how eggs have it if the chickens are feed a diet with flaxseed.
ALA doesn’t convert well.
I think walnuts are a good source too. But, if you’re concerned, you can add vegan omega oil to your usual supplements.
EPA and DHA can be found in sea vegetation, which is a cruelty-reduced and environment-friendly source of omega-3 fatty acids. You can find algae-based supplements or eat algae-rich foods like spirulina, chlorella, nori, dulse, kelp, and wakame.
Has a very low conversion rate.
Both flaxseeds (especially freshly ground) and chia seeds contain omega 3. Flaxseeds, however, contain higher amounts of heavy metals, which is why many people prefer using chia seeds.
I take Carlson's cod liver oil, 1 tsp a day, but i also love all kinds of fish and shellfish.
I'm a Vegan who is thinking very seriously about signing up with Zoe and who takes an Algae Omega 3 supplement. When signing up to take the "tests" do you ask questions regarding diet before or when someone sends in for the testing packet?
I'm vegan (9 years) and have been doing Zoe since November. I think it asks you questions before signing up. Once signed up, you can filter recipe options to just vegan so it's easy to follow.
@@TonyMacarone Thank you Tony I appreciate the response. Did you find that following the Zoe guidelines have made a difference in your health?
@@suzy1335 I haven't had any blood work done since so I can't compare before/after for conclusive evidence. I've always eaten mostly WFPB (with some vegan junk food every now and then) and I exercise every day (swim, bike run, yoga, weights) so I wasn't in bad shape beforehand. My main goal was initially to stop feeling hungry all the time, I constantly wanted to eat and snack through the day. Ideally I wanted to lose a few kgs to help with my running. Initially, I didn't find Zoe that helpful but looking back, that was down to me not using it correctly. In the last few months, I've been more focused and log everything, take the advice it offers and avoid or minimise the foods it says to reduce, i.e.. no sneaky biscuits or packets of crisps in between meals. I've also increased my consumption of fermented foods and my fasting time to 12-14hrs. In doing so, my hunger levels are better than they used to be. I have lost a couple of kgs and a few percent of body fat. I think I mostly feel more energised too and I haven't been ill since (although I rarely am anyhow). Zoe really helped highlight just how many processed items sneak into my diet each day, it also helps by advising me to add certain ingredients to better balance my meals so I'm not left as hungry afterwards. I always cook from scratch so it's been quite easy to use the app and improve my scores, some of the recipes suggested have been very nice. One of the best features for me is that you can scan a recipe in a cookbook and it instantly gets added to your personal recipes. You can then tweak it, if needed so it's identical to what you're eating. It makes picking good optons very easy and helps me avoid meals that I think will be good for me but turn out to be poor choices. Overall, I like it as a companion tool, it motivates me to stick to the food items I should eat and is a great help to avoid items that I think are okay but turn out to be not so good. It's not without it's issues though, I think it's expensive for what you get + I'd prefer to be able to access my data and recipes in a browser as well as the app as I find it a bit cumbersome to use at times. Hope that helps.
Since salmon is now farmed and fed manufactured pellets, it is not going to have the same effect as a normal, ocean salmon fed on natural foods. Farmed salmon is no different to red meat now.
Can these vids be put up as podcasts? Would love to listen on the commute to work!
There is an official Zoe podcast, however, it seems to be a few days behind the RUclips channel so this particular episode isn't up yet.
I take Omega 3,6,9 from flaxseed. Balanced omegas and plant based rather than fish x
Great information 😊! As a vegan, I wonder how I can get the equivalent to oil fish, and if I would need it in the same amounts. I consume all types of seeds including flax seed, maybe that helps 🙂!
Glad you asked. Eat meat! 😳
@@alphaomega1351
No way 😞! I don’t need to eat meat or animal products! That’s the great thing about it 😊! I would get cardiovascular desease, more likely. You got to listen to Zoe programs more often.
Flax seeds are a road to disaster
@@TimGreigPhotography how so 😁?
I love being a vegan ☺️! It just feels right.
I watched videos @Peter Rogers & @Veg source ... about fish oils, nuts, seeds.
This is the real problem with "Science", the quality of studies and the quality of peer reviews. There is no academic governing body that controls, or monitor or rate those studies, especially epidemiological studies. That is what creates the confusion. Studies today are very expensive to conduct, and getting credible peer review is also expensive.
Are there a concerns with mercury levels in certain fish?
Canned sardines; use them as affordable - but - have a concern that basis of the bulk wellness benefit - omega 3 - may be absent… Why?
Well, as omega 3 is valuable, it is conceivable that it is vacuum-extracted prior to canning as it’s the most financially valuable part - and what we get in the tin is the low value residue - ‘flavoured’ with tomato sauce or neutral ‘spring water’…
Anyone know about the detailed elements of the canning process?
Yes, fresh caught mackerel or sardines are best choice - if one has access or can afford same…
would be cool to check if we can make artificial omega 3 and put it in chicken feed to get better eggs.
beside that, i love egg benedict with salmon. and on a fried egg, i put an anchovy over the egg yolk.
When I stopped eating eggs. I replaced the eggs benedict with a tofu version. Only trouble is my tofu version still includes a fair bit of sat fat. So it’s still only for special occasions.
I take 1.2g per day to get my omega 3 index up around 9-10%. My triglycerides have dropped more than 50%.
In what form?
Probably 🐟
@@scottlazar6376 nordic naturals, triglyceride form
@@rhombifer566 Been eating a lot of pasture raised eggs too (about 10 a week).
So putting aside these human matters what really matters is the effect of our actions upon the planet. Seeing through the meat and dairy industry propaganda it’s clear that livestock farming is dangerous. And so is catching the last remaining wild fish..
Two years ago at age fifty I began a 100% plant-based whole food diet and within weeks I’d made a massive physiological recovery as the inflammation left my body..
(Thanks for reading! Namaste🙏🏽)
How can the oceans sustain the multi-billion dollar fishing industry?
That's why we have fish farms so we can feed them grains
Would you consider “vat-grown” fish protein? Once it’s cost-effective?
Ok but what is exactly the high dosage you speak about which was taken in this study?
What is the beneficial amount of mackerel per day.. or salmon
One has heard that the fish oils in these supplements are often rancid? Not true?
You should be inviting the venerable Professor Michael A Crawford on to one of your podcasts. If you want to hear from someone who’s been “banging-on” about oily fish and shellfish (in terms of Omega 3s) for half a century…he’s the man…and yourselves at ZOE are about 50 years behind him! Give him a call.
Or Patrick Horsford who recommends omega 3 and B12 as a synagistic approach
@@aprilhusain5434 Absolutely. Holford is brilliant.
Completely agree. I would really appreciate it if the most serious and trusted sources could get together and eliminate the contradictions which those of us who are less informed find confusing. I see many overlaps/agreement in what they say and neither Zoe or Holford (et-al) are dogmatically pursuing a lifestyle/diet but try to account for all preferences giving pros and cons to be weighed and accounted for. Would be even better if they could co-author a book.
Fish get omega-3 from seaweed, so you don't need to kill fish - get it from seaweed.
Thank you for your help ❤
Almost vegan. Small amount of fish once or twice a week. Nuts. Small dose (300 mg) supplement of algae based EPA/DHA. Omega 3 Index just under 8% (7.8)
What's the brand of the algae supplement you take? Also, what does 8% mean? Thanks
That's the problem with vegan diet. You always need supplements.
While the opposite keto diet doesn't require any. Carbs are very bad for human body.
It slows brain aging
Very interesting video. Thank-you for posting. I would be interested to know your take on omega 3 and dementia. A gentleman called John Holford claims that omega 3 intake (or lack thereof) is a predictor of dementia risk. I heard him in a podcast say that a nation’s fish intake can be correlated to rates of depression and dementia. What is the Zoe take on this?
I'd be researching high carb intake as a possible link.
Fish abroad are fed all sorts of chemicals. Which we then consume.
@@eightiesmusic1984governments are run by elites- they want to depopulate the poor
Try Scottish farmed salmon if you want harmful additives - they are fed loads of them
High LDL and Lioprotein A is genetically determined in a lot of cases. There taking statins sadly necessary
If this study is the one from Chen Ge "Regular use of fish oil supplements and course of cardiovascular diseases: prospective cohort study" about entries in the UK Bio Bank.. I recon to trough it away. There is a bias in the design and it's not a RCT. Bit like HMS Nurse Study were participants guessed what they ate. Checking table 1 and the numbers eg +4 times veg per week... I call it bs.. There are better studies with a better design
What's a high trig level in mmol/L that you are talking about
The lady from Kings College is very good !
I'm eating fish as I listen to this.
Me too 😂
Even better !
People in famine ridden countries would have little concern for dietary details but would welcome a simple meal once in a while. 47 million children in the World are malnourished today …Are we in the West becoming too obsessed with our diets ??
A wake up to reality comment if there ever was one. Wherever we have a belierf, we can simply adjust the aperture to completely overshadow it.
Good quality tinned sardines in olive oil ,not under pressure and sustainable, cornish sardines ,been eating them for years
Great speach no waffle
Oily fish ok! but fresh and prepared in the Mediterranean manner with olive oil,spices... Not canned.
Canned is just as good and we don’t all live in the med
Are you testing giving omega-3 supplements to vegans, to see if it improves health?
Why line caught?
I loved the fishy pun!
What about "Fatty15", or pentadecanoic acid?
It's very disappointing to see ZOE advocating consuming fish. Commercial fisheries are destroying the oceans and a lot of marine life that becomes collateral damages, turtles, dolphins, birds, etc. It is also very disappointing to actually hear that people should eat salmon, which is now 90 % raised, which means that fish is caught to be fed to salmon; ridiculous. It is also very disappointed to hear ZOE failing to mention that fish is probably the most polluted food on the planet. You need to increase your body's concentration of plastic and heavy metals, just eat fish. But it's hugely sad for ZOE to fail to mention that NO FISH can actually manufacture in their body any omega 3. They all get it from algae. The oily fish, many being predators fairly high on the food chain, do concentrate a lot of omega 3, but they do also concentrate a lot of pollutants. Be smart, for you and the oceans and the planet, get your omega from algae, the DHA and EPA from algae are the same found in any oily fish. If you're going to have "experts" talk, would you mind having more thorough people, please!
heated unsaturates start spoiling rapidly
If disagreement was healthy I would be a super athlete ... and I'm not. I should point out I'm quiet an argumentative sort. (I know she said "... scientific disagreement ..." but responding to what is actually said does rather reduce the chance of a good row.)
Unfortunate that a team of scientists like the Zoe ones do not go into the topic of micro algae. After all the fish themselves do not generate the EPA and DHA Omega-3, they absorb them from the algae they eat. In other words: eat algae instead of fish 🙂!
Maybe it just was not covered in this video, but really disappointed that there was no mention of bioavailability when it comes to omega 3 supplementation. Not all supplements are the same, and if you get the type that is basically concentrated omega 3, you need to consume fat in order for your body to produce the bile salts so you can absorb it. This was especially cringe when it was mentioned that vegans/vegetarians would benefit from supplementation as they are less likely to consume enough fat on average per meal.
ty, I think Dr Peter Rogers and Dr McDougall are for v low fat diets. Good video, ty.
Nowa days fish down the food chain are full of microplastics.
Where do I buy all my fish?
ONLINE of course 😂😂😂
Catch fish 🐟 from sewer like I do. It has extra eyes 👀 and a unique taste. 😋
Quit carbs and your triglycerides goes down down down
Oily fish supplements work for ADHD at least for me. Markedly so.
I find the topic on omega 3 is laughable. Maybe it helps people on bad diets but I don’t see any benefit for people who eat whole food diets at all.
Wow and you winked too!! :)
Good video good information and I like the way you talk. It's cute.
No thanks
Science Yesterday, it's unhealthy, today, healthy, tomorrow, unhealthy. Just eat whatever available to you locally.
just eat something!
sounds very suspicious, meta analysis is the first suspect, WHO FUNDED THIS, WHAT ARE THE STUDY STRUCTURE DETAILS
The host is poor. Here and other videos with all this giggling. What is point. Adds nothing the giggling. This is a medical program with discussions about health and disease. Please can replace him?