Fish

Hello,

Could you summarize a recommended approach for ensuring a healthy person gets enough omega-3s? I'm a bit confused... you mention that from ALA the body produces only a small amount of EPA and DHA, but then you also say that vegans don't need to worry because by consuming enough ALA, they can cover EPA and DHA needs as well.

Everywhere it's suggested that fish should be included in the diet - on the other hand, you mention the quality of fish, etc. - there's the disadvantage of wild-caught fish regarding ocean pollution, but then with farm-raised fish, there are concerns about feeding them antibiotics, etc. - so which fish should one buy in everyday life?

From all this, it seems that taking quality omega-3 supplements might be best - but then, generally, you claim that it's better to get these nutrients through diet rather than supplementation...

Could you please give me a more consolidated guide for practical application?

The human body produces a small amount of EPA and DHA from ALA, but the conversion rate is not fixed. It is relatively low in populations with a mixed diet (around 3-5%, higher in women than men), and as the proportion of plant-based food in the diet increases, the metabolism's ability to produce EPA and DHA also increases (vegans have the highest). Given the conditions, it is possible to achieve an optimal amount of these crucial omega-3 fatty acids, which is acceptable in situations where we also control the omega-6 intake in the diet.

Fish are indeed the most significant source of omega-3, but they also present the highest risk due to the presence of xenobiotics. Additionally, most fish are consumed cooked, which destroys the structure of the highly thermolabile omega-3 at high temperatures. Thus, it logically follows that the optimal approach is supportive supplementation, where the most important aspect is addressing the quality of the fatty acids contained and their binding to sufficiently potent antioxidant substances that ensure the stability of EPA and DHA.

Good day, Mr. Jelínek,

I was intrigued by the information, and I would like to ask about the ratios of omega 3 and 6 in hunters and gatherers. As you mention in the lesson, their ratio used to be as close as 1:1. Lately, I have been hearing that the quality of meat influences the proportion of omega 3 and 6 fatty acids. So, if we choose high-quality meat (difficult to define - let's say in the ideal case from our own, known farms...), then theoretically, it should contain a higher proportion of omega 3 fatty acids. This would explain why hunters and gatherers had such balanced fatty acid ratios. Does this factor play a role in it? Or did gatherers perhaps obtain omega 3 fatty acids from other sources?

Thank you for your response.

The representation of individual groups of fatty acids in animal fat primarily depends on the composition of their diet. Fat from animals in a free natural environment contains more omega-3 and generally less omega-6 fatty acids than that of livestock fed predominantly on grains. Furthermore, it is necessary to distinguish between the fat of warm-blooded and cold-blooded animals, where on average, fish are a richer source of omega-3.

The example of hunters and gatherers cannot be universally applied to the conditions of contemporary civilization. Our ancestors lived in a completely different manner regarding stress factors, levels of physical activity, the quantity and quality of food, including its regularity. They had different diversity in their gut microbiota... Comparing their diet to our current diet, focusing on the O3:O6 ratio, is essentially irrelevant because:

1. Hunters and gatherers did not consume grains (or only a minimal amount in the form of grass seeds), which today are the largest source of O6 in the diet.
2. The key source of O3 was not meat, as is commonly presented, but primarily insects (which are the richest source of omega-3 fats overall), as well as seeds of certain plants and nuts. Meat and fish were only supplementary parts of the diet based on the ability to capture these sources.

Even though insects are a common part of the diet on some continents and are experiencing a boom as a potential food of the future, it is not possible to compare this to the conditions of hunters and gatherers, as their metabolism was shaped by entirely different factors.

Hello,

There is a considerable number of fish included in the list of unsuitable foods for histamine intolerance (HIT). Why aren't salmon and cod among them? Is it okay to consume fish oil (O-3) from sardines in the case of HIT, or is it better to prefer fish oil from salmon? Thank you :)

When attempting to adjust the diet system for histamine intolerance (HIT), it is essential to consider not only the (potential) content of histamine and its liberators in individual foods but also the highly individual reaction of each person. This combination of conditions makes histamine intolerance a very challenging problem to tackle in practice (at least in terms of applying any specific model). Always bear in mind that the histamine content in individual foods can differ significantly from the tabulated values, with the variance being quite substantial. For educational purposes, we have marked as unsuitable in the meal planning application for this lesson those foods that are most frequently identified as significant sources of histamine, biogenic amines, and histamine liberators (the list also includes fats and oils). Consider these as a preliminary basis; it is the first step towards the practical implementation of an elimination diet.

Hello,

What is the situation with farmed fish and seafood that are certified by ASC-Aqua.org...? Or how can I find out if they are of organic quality?

Thanks for the response.

You can easily find out by receiving such information from the seller, as these certifications are usually part of the information content on the product label. For marketing reasons, it is always advantageous for the manufacturer/seller to boast about these certifications - they do increase the price but also the prestige of the product, which is reflected in the consumer's perception of quality.

The ASC certification guarantees that the product comes from a certified responsible farm, aiming at sustainability in production and at the same time ensuring the freshness of the fish ingredient. In the retail network, it is perceived as a guarantee of the high standard of quality of the fish product being purchased.

Hello,
I would like to inquire about fish sauce as a seasoning. It should be made from the fermentation of fish, right? Would it also be a good substitute for salt?

The original process of producing fish sauces is based on the fermentation of fish and always contains a relatively high amount of salt. It can be used as an alternative to soy sauces, but be prepared for a somewhat different taste and a rather typical fishy odor. As with soy sauces, always consider the quality of fish seasonings in terms of potential additives (preservatives).