A guide to
Our responsibly sourced salmon
All of our fresh and smoked farmed salmon is responsibly sourced. Our salmon is fed an exclusive diet with increased levels of omega-3. This means that now by eating just one portion (130g) of fresh responsibly sourced salmon it will provide you with your 3g weekly recommended intake of omega-3.
Why should we eat oil rich fish?
There is good evidence to suggest that eating oil rich fish, which is rich in omega-3 polyunsaturated fatty acids, can help to reduce the risk of heart disease, and may help the development of the nervous system in unborn babies, when eaten by pregnant women. White fish also contain these fatty acids, but at much lower levels than in the oily fish.
Where do the benefits come from?
The health benefits of oil rich fish come from the long chain omega-3 fatty acids known as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These ‘essential’ fats cannot be made in the body and need to be provided in the diet. Alpha Linolenic Acid (ALA) is an omega-3 fat which is found in green leafy vegetables, nuts and seeds, and their oils, and can be converted to EPA and DHA, although this is an inefficient process. To get the maximum benefit we should try to include oil rich fish which has high levels of the longer chain fatty acids EPA and DHA.
Which fish are classed as ‘oil rich’?
Oil rich fish include salmon, trout, mackerel, sardines, pilchards, herring and kippers. These fish count as oily whether they’re canned, fresh or frozen. Fresh tuna is an oil rich fish, but canned tuna doesn’t count as the omega-3 oils have been removed during processing.
How much oil rich fish should I be eating?
To get the most benefit, adults and children over 12 years of age are advised to eat two portions of fish each week, one of which should be oil rich. This would provide about 2-3g very of long chain omega-3 per week.
For most of us there is no harm eating up to four portions a week. However, if you are pregnant or breastfeeding, or likely to become pregnant at some point in your life, you should stick to a maximum of two portions weekly.
Although oil rich fish has a number of health benefits, there are limits to the amounts we should eat. The FSA has recently issued new advice on eating oil rich fish and recommends maximum levels at which the health benefits of preventing heart disease clearly outweigh the possible risks from the chemicals and pollutants such as dioxins and PCBs. We routinely test our fish to monitor levels.
Shark, swordfish and marlin may contain concentrated sources of mercury and so should be avoided by women who are pregnant, breastfeeding or planning a baby, and all children under the age of 16 years.
How about supplements and foods with added omega-3?
If you are buying a supplement always check the label for the EPA and DHA content, and if it is for a child make sure it is a supplement recommended for children.
There are also a number of foods appearing on the shelves with added omega-3 DHA. Check the label to ensure the source is from long chain omega-3 and how much is present in a serving.
