The good oil for cognitive health

Experts would agree that nothing can beat a diet of fresh fish at least twice weekly. This should preferably be oily fish, such Atlantic Salmon, Blue Grenadier, Rainbow Trout, Gemfish, Mullet, Deep Sea Perch, Yellowtail, Blue Eye Cod and Tuna.

But the Australian Government found in a 2006 research report that over 75% of Australians do not eat enough fish, whether that be fresh, frozen or canned, to get the required health benefits from their diet alone.

The Fisheries Research and Development Corporation Research has concluded that only 24 per cent of Australians consume the recommended amount of fish per week.

One serving of fish equals:

• 200 gms of wild Atlantic salmon or fresh yellow fin tuna, grilled or baked in olive oil; OR
• 200 gms of tuna (dolphin-friendly) canned in mineral water/ brine; OR
• 100 gms tin of sardines canned in vegetable oil

Blackmores Director of Education, Pam Stone said: "It is important to note that the type of fish, and the way in which you cook fish has a bearing on its health benefits. This means that a deep-fried fish meal from your local fish and chip shop may not be the ideal way to source fish oil from the diet."

"If you need to fry your fish in oil, use good quality olive oil and use the least amount for the shortest period of time on the lowest heat."

To help you get more fish in your diet, Blackmores has provided some tasty recipes to get you inspired.

If you can't get to your local fish merchant, don't worry, some of the recipes are based on canned fish. Just click on your desired recipe below:

• Potato & salmon casserole 
• Grilled fish with roast vegetables
• Salmon patties with green salad
• Tuna tortilla wraps

If you are not eating fish at least twice a week, and are considering supplementing your intake of fish oil, Blackmores has a range of fish oil products that can help you bridge the gap. This includes the Omega range of concentrated fish oils, Fish Oil 1000 and Odourless Fish Oil 1000. 

By following the dosage recommendations as listed on the packs, you can be assured that you will receive the recommended dietary intake (RDI) of fish oil.

For further information on Blackmores products, contact the Blackmores Naturopathic Advisory Service on 1800 803 760 or visit www.blackmores.com.au

References available on request