However, clinical reality shows that many people, despite maintaining a habit of eating fish 2-3 times a week, still suffer from omega-3 deficiencies, especially two important forms of DHA and EPA, substances that play an essential role in the heart, brain and vision.
According to nutrition experts, there are at least three common reasons for this condition.
Eating the wrong type of fish rich in omega-3
Not all types of fish provide significant amounts of omega-3. Fish rich in DHA and EPA are mainly fatty fish that live in cold water such as salmon, mackerel, herring, sardines. Meanwhile, tilapia, pangasius, basa fish or industrial fish common in daily meals contain quite low levels of omega-3.
Dr. William S. Harris, an expert on omega-3 fatty acids at the University of South Dakota (USA), said: "Many people think that eating fish in general is enough omega-3, but in fact the content of DHA and EPA varies greatly between fish species.
How to process omega-3 deficiency
Omega-3 is an unsaturated fatty acid, easily decomposed at high temperatures. Frying in oil, grilling at high temperatures or braising for a long time can significantly reduce the amount of omega-3 in fish. In addition, cooking oil used to fry fish is often rich in omega-6, if used a lot, it can imbalance the ratio of omega-6/omega-3 in the body.
According to the American Heart Association (AHA), steamed, boiled or quickly pan-fried fish with less oil are ways to preserve more omega-3s.
The body's need for omega-3 is higher than its intake
For people with low exercise, prolonged stress, middle-aged people, people with cardiovascular disease, diabetes or pregnant women, omega-3 needs are often higher than average. Meanwhile, daily fish intake is not large enough or not regular enough to compensate.
Professor JoAnn Manson (Harvard University, USA) commented in The New England Journal of Medicine that: "Even people who eat fish regularly may not achieve optimal omega-3 levels if the portion size is small or the food choice is not appropriate.
