If you haven’t heard of Seaspiracy – have you been living under a rock?
The Netflix documentary aims to highlight the realities of the fishing industry. It highlights the consequences of commercial fishing such as destruction of the ecosystem, the large number of by-catch, the slaughter of dolphins to reduce competition and even human slavery.
I am going to give my general comments on the documentary, talk about the importance of Omega 3 that we find in fish and give you some alternatives so read on to find out how you get this essential nutrient without eating fish!
Anyway, I naively thought of the fishing industry of small boats going to catch some fresh fish and bringing them back to the shore to cook up in the local restaurants. I even thought commercial fishing was only slightly larger sized boats with slightly bigger nets, but never did I realise the vastly devastating nature of the industry. It was shocking to watch.
What shocked me the most was the scraping of the ocean floor; literally wiping out all life down there. The destruction of the ecosystem interferes with the natural predator-prey model and this could remove all life under the sea. This has devastating impacts on climate change, as the oceans’ flora absorbs most of the planets C02.
Commercial industrialized fishing is horrific and it has to stop. It also shocked me that the charities that claim ‘dolphin friendly’ and ‘MSc certified’ fish is completely fraudulent and can rarely be guaranteed.
Therefore, I have made the decision that I will stop eating fish. If there is local fishing in a seaside town in Spain, I may do so, but for the most part, I will be eliminating it from my diet. Not only is in ethically wrong, but the toxic chemicals and plastics that dominate the ocean may actually outweigh the benefits (This is the case for wild fish - I only bought wild as factory farmed fish are even worse)
So, this begs the question: how will I get my nutrients? I know that I relied on fish to get my omega 3 and protein. Protein is relatively easy to replace: dairy like cheese and yoghurt or, if you are vegan, beans (my favourite are black beans), chickpeas, nuts and lentils.
However, Omega 3 is a little more difficult to obtain, but this essential nutrient really needs to be part of your diet. Let’s talk about why…
BRAIN HEALTH: The consumption of Omega 3 and brain health are inextricably linked as the DHA accounts for 40% of the polyunsaturated fatty acids in your brain. Several studies link higher omega-3 intake to decreased age-related mental decline and a reduced risk of Alzheimer’s disease. One review of controlled studies suggests that omega-3 supplements may be beneficial at disease onset, when the symptoms of AD are very mild
MENTAL HEALTH: Research shows that Omega 3 prevents depression and anxiety. Low omega-3 levels have been reported in people with psychiatric disorders.
EYE SIGHT: The DHA accounts for 60% of the polyunsaturated fatty acids in the retina of your eye. Interestingly, getting enough omega-3 is linked to a reduced risk of macular degeneration, one of the world’s leading causes of permanent eye damage and blindness
HEART HEALTH: I could do a whole post on the links between Omega 3 and heart health and cholesterol but overall they improve risk factors for heart disease.
SKIN HEALTH: EPA manages oil production and hydration in your skin as well as reducing acne and premature ageing. Many people have noted a difference in their skin after taking omega 3 supplements (see below).
ANTI INFLAMMATORY: Inflammation is a natural response to infections and damage in your body however over a long period of time, is thought to be the major reason for diseases in the body. (I am going to do a post about inflammation as its so important and so interesting!) Studies have consistently observed a connection between higher omega-3 intake and reduced inflammation
AUTO IMMUNE DISEASES: Studies show that getting enough omega-3s during your first year of life is linked to a reduced risk of many autoimmune diseases, including type 1 diabetes, autoimmune diabetes and multiple sclerosis. Omega-3s also help treat lupus, rheumatoid arthritis, ulcerative colitis, Crohn’s disease and psoriasis
CANCER: An interesting study showed those who consumed the most Omega 3s had a 55% lower chance of getting colon cancer. There have been other links to breast and prostate cancer.
BETTER SLEEP: Good sleep is one of the foundations of optimal health as stated in my last post. Low levels of omega-3 fatty acids are associated with sleep problems in children and obstructive sleep apnea in adults. Low levels of DHA have been linked to lower levels of Melatonin (this is the chemical in your brain that makes you feel sleepy)
OTHER: reduces a fatty liver, improves bone and joint health, reduces risk factors for those with metabolic syndrome and alleviate menstrual pain (One study even determined that an omega-3 supplement was more effective than ibuprofen in treating severe pain during menstruation!)
BENEFITS ON CHILDREN:
Omega 3s are crucial for brain growth and development in infants. They are
known to reduce symptoms of ADHD in children as they improve attention and
reduce hyperactivity, impulsiveness and aggression. Reduce asthma
in children.
Several studies associate omega-3 consumption with a lower risk of asthma in children and young adults
WHAT ARE THE ALTERNATIVES FOR THIS IMPORTANT NUTRIENT?
Fish obtain the Omega 3 from the algae they eat, so instead we can just go straight to the source. This is nature’s purest source of omega fatty acids.
The alternatives
These Vegan Omega 3 supplements by Wellology contain 1200mg of fermented algae oil and have a high strength of EPA and DHA. EPA is the most important omega 3 type for fighting depression and anxiety. This product contains 60 softgels – the tablets are relatively small and don’t leave a weird taste in your mouth. By taking these tablets, most likely you will be eating more Omega 3 than you were before. This will make your skin and hair look better and increase your energy!
For the reasons above, Omega 3 is incredibly important for children. If you have kids, these Omega 3 DHA drops are perfect.
And because nutrition is not EVERYTHING, and we want the taste too, this banana blossom gives the texture of fish so you can use in dishes where you would usually use fish. They also have two types of jackfruit if you would prefer this. I love jackfruit as it gives a pulled meat texture. I love Biona Organic jackfruit and you can buy packs of 6 on Amazon.
You can also get Omega 3 from Chia Seeds, Hemp seeds, Flaxseeds and walnuts . These foods have so many other benefits too and the variety of nuts and seeds are essential for your health as mentioned in my previous post. Despite this, I know it's hard to consume all of these things all the time and to be getting a beneficial quantity, I believe that the supplements are a better option on this occasion.
I hope this post was informative and gave you some inspiration to change your habits and switch to fish alternatives, or to start consuming Omega 3 in the first place! The planet feels really heavy right now but we can definitely make a difference!
Sending lots of love,
Alice x
This advice is from the first pillar of health - plant based food / whole foods (read here)
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