CATFISH AND FOODS RICH IN OMEGA-6 FATTY ACIDS: Getting the right balance

The human body is capable of producing all the fatty acid it requires except for 2 kinds of fatty acids that must be consumed from our diet and these include: linoleic acid (LA) an omega-6 fatty acid and Alpha-linoleic acid  (ALA) an Omega-3 fatty acid. 

Catfish contains both of these fatty acids but the question is how healthy is a cat fish? What is the controversy surrounding the catfish?

One thing you must know is that Omega-3 and Omega-6 fatty acids do not have the same effects. Omega-6 fatty acids are pro-inflammatory while Omega-3 fatty acids have an anti-inflammatory effect.
In general inflammation is essential for our survival as it helps protect our bodies from infections and injuries but can also contribute to the development of other diseases especially when the inflammatory response is excessive.

What does this imply? it means if you ingest too many pro-inflammatory meals (meals rich in omega-6 fatty acids) you would probably have an excessive of it and this could be really bad for you but when there is a balance, your body feels happier.... SIMPLE!

 The good news about catfish is that it contains a good amount of the heart-healthy Omega-3 fatty acid Amazing! 
The benefits of the Omega-3 fatty acids are insurmountable as they include lowering of elevated triglyceride levels, aids in baby development, can curb stiffness and joint pain, good for the heart amongst other amazing benefits...

But what most people do not realize is that omega-3 fatty acid are not the only kind of fatty acid contained in a catfish.... They also contain another kind of fatty acid called the Omega-6 fatty acid.!

What are Omega-6 fatty acids? These are also healthy and important polyunsaturated fats. While Omega-3 comes primarily from fatty fish such as salmon, tuna,mackerel as well as walnuts, Omega-6 fatty acids are derived from linoleic acid from plant oils such as soyabean oil, sunflower oil and corn oil... and just like the omega-3 acid they could be also be found in nuts and some seeds. BUT most Omega-6 fatty acid tends to promote inflammation.

It is important to note that these 2 fatty acids compete for metabolism by the enzyme desaturase. When you ingest too high an amount of Omega-6 fatty acid, it uses up most of the enzyme which would have been required for the metabolism of the ALA which is a type of Omega-3 fatty acid.

A healthy diet should have a balance in these acids but this is not the case with most of our diets which are usually high in Omega-6 fatty acids which tends to promote inflammation and as such should be taken in moderation. It is important to indulge in meals which do not include much meat (due to it's high level of Omega-6 fatty acid) but includes a high level of Omega-3 fatty acid such as fish oil (salmon, tuna, mackerel, prawns), whole grains, olive oil. garlic among others...

Catfish is extremely oily and asides the high content of the unhealthy Omega-6 fatty acid, they also have very high commercial value especially looking at the manner with which they are reared. Within a few days of rearing the fingerlings, some fish farms actually start harvesting in little over 2 weeks or more which is rather suspicious to me because I can't stop thinking of fertilizers! MY OPINION! (If you reading this and you have an idea of how catfish farming works....ill love your opinion..)

You can have some catfish or indulge in meals rich in Omega-6 fatty acids don't get me wrong but let it be in moderation.... You know like a second option...if possible a 5th option...LOL MY OPINION!

Buy some fresh salmon, tuna, mackerel fish and prawns... Prawns are amazing! They actually contain 3 times more Omega-6 acid than they do Omega-6 fatty acid.

Eat lots of walnuts and almonds... An awesome way of snacking up if you ask me....

GET THE BALANCE RIGHT!


Living Healthy