Is eating fish and taking fish oil supplements enough? Nutritionist reveals 3 myths about fat intake

Many people deliberately reduce their fat intake for health, and even believe that as long as they eat more fish and take fish oil supplements, they can achieve anti-inflammatory effects. Nutritionists remind that eating less fat is not better. The main thing lies in the balance of the type and intake of fatty acids. Modern people consume more omega-6 fatty acids in their diets, but they may eat too little fish, resulting in inadequate intake of omega-3, which affects the regulation of the body’s inflammatory response.

Xu Jingyi, a nutritionist at Lianqing Clinic, said that when many people talk about healthy eating, the first thing they think of is less oil and less salt. However, fat is an essential nutrient for the human body. It not only provides energy, but is also an important component of cell membranes and participates in hormones and many physiological functions. Insufficient fat intake for a long time will hinder the absorption of fat-soluble vitamins, leading to dysfunction of the human body.

Xu Jingyi pointed out that fatty acids in the diet include omega-3, omega-6, omega-9, as well as saturated fatty acids, trans fatty acids, etc. Among them, omega-3 and omega-6 are essential fatty acids that the human body cannot synthesize on its own and must be obtained from food. Both participate in normal bodily functions. Omega-6 is not a bad oil.

Vegetable oils and processed foods commonly found in the modern diet can easily provide omega-6 fatty acids. If you rarely eat fish, your omega-3 intake may be inadequate. Xu Jingyi reminded that less omega-6 is not better, nor can we conclude that the body is in a state of chronic inflammation based only on the ratio between the two.

“I usually eat fish and take fish oil supplements, so this should be enough, right?” Xu Jingyi said that this is a common myth. Eating fish does not mean that its intake is sufficient, nor does it mean that the fatty acids in the body have reached the ideal state. The type of fish, frequency of consumption, amount of fish oil supplementation, and overall dietary content can all influence fatty acid composition.

Currently, some medical institutions provide fatty acid analysis, which can detect indicators such as omega-3 index, ratio of omega-6 to omega-3, and AA/EPA ratio. Among them, the omega-3 index can reflect the ratio of EPA and DHA in the red blood cell membrane, thereby helping to understand the status of omega-3 nutrition over a period of time.

How to eat oil to stay healthy? Xu Jingyi suggested that people can adjust in three directions first.

1. Moderately increase your intake of salmon, mackerel, saury and other fish to replace some red meat.

2. Reduce highly processed foods like biscuits, cakes and desserts, which contain a lot of fat, and replace them with basic nuts and sugar-free yogurt.

3. Oils come from more diverse sources, including various fatty acids derived from natural foods like fish, nuts, seeds, and avocados.

Xu Jingyi stressed that even with olive oil, nuts and other oils that are considered healthy, it is not best to overdo it, because oils and fats still contain a lot of calories. Rather than increasing your intake, it is more important to replace less desirable foods with healthy sources of fat. People do not need to blindly try specific nutrients or supplement fish oil in large quantities. The basic principles of maintaining long-term health are a balanced diet, reducing processed foods, and adjusting fat sources appropriately.