Are you aware of the potential dangers to your kidneys if you don’t get enough oily fish in your diet? Most people are unaware of how vital it is to overall good health to maintain a balance of healthy fats from different sources. Eating fatty fish too often can protect you from chronic kidney disease, according to an Australian study. In this article, we’ll explore all about eating fatty fish and its effects on kidney health, including the benefits one can derive from eating them, the types of fish that are better for you than others, as well as the quantity to consume per day!
This Australian study highlights the importance of eating fatty fish in maintaining better kidney health.
A recent Australian study published in the British Medical Journal (BMJ) found that increasing the consumption of omega-3 polyunsaturated fatty acids, found in fatty fish and other seafood, can reduce the risk chronic kidney disease (CKD) and slow the decline of kidney function. Through a pooled analysis of 19 different cohorts, the researchers were able to draw this conclusion by looking at data from participants around the world.
The research team collected data from 19 different cohorts totaling over 400,000 participants to assess how omega-3 polyunsaturated fatty acids (PUFAs) influence the development of chronic kidney disease. Their findings suggest that PUFA consumption is linked to a reduced risk of kidney disease.
The lead author of this study, Dr. kwok leung ong, points out that “despite evidence for a protective effect of omega-3 PUFAs against cardiovascular disease, little research has been conducted on their role in kidney outcomes.” He believes this is an important step forward in understanding the role of our diet in the development and prevention of chronic kidney disease.
On average, if you eat two servings of oily fish each week, you are less likely to suffer from chronic kidney disease.
A study conducted jointly by the George Institute for Global Health and the University of New South Wales found that regularly eating at least two servings of fatty fish such as mackerel, sardines or tuna per week can reduce greatly increases the risk of developing kidney disease.
In this particular cohort study, participants were asked to complete meal frequency questionnaires, in which they were asked to report the types and amounts of food they consumed on a regular basis. The data was then used to estimate an individual’s daily PUFA intake, allowing correlations to be inferred between PUFA intake and chronic kidney disease incidence rates.
The results showed that people who ate two or more servings a week had about a 15% lower risk than those who ate virtually none within seven days. Additionally, higher levels of omega-3 PUFAs from fish were also associated with a 20% reduced risk of developing chronic kidney disease compared to low intakes from plant sources.
These findings could have huge implications for public health. Since this is the first time we’ve seen evidence showing the potential protective effects of PUFAs in preventing chronic diseases like kidney disease, which can be difficult to treat once they get past the early stages.
So far, it’s unclear exactly why these saturated fatty acids are able to provide such protection, but scientists are eager to continue exploring this topic in the hopes that it could open up even more possibilities in what concerns dietary interventions to promote better long-term health outcomes.
Here are fatty fish with a high PUFA concentration.
The salmon :
This fatty fish contains a high concentration of polyunsaturated fatty acids (PUFAs) and is an excellent source of omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). It is also rich in vitamins B12 and D, as well as potassium, selenium and other beneficial minerals. Salmon has been linked to many health benefits, such as:
- Reduction of inflammation.
- Improved heart health.
- Aid in weight loss efforts.
- Improved mood and brain function.
- The promotion of eye health, etc.
Mackerel is another oily fish that contains a high concentration of PUFAs with a notable omega-3 content. It is also an excellent source of protein and it contains many vitamins and minerals like vitamin D and magnesium. Research suggests that eating mackerel may contribute to:
- Reduce markers of inflammation in the body
- Decrease the risk of stroke by reducing the level of bad cholesterol in the blood.
- Promote healthy skin with its omega-3 content.
- Protect against cardiovascular diseases thanks to its anti-inflammatory properties.
A high consumption of mackerel may also have anti-cancer effects thanks to its antioxidant content.
The tuna :
Tuna is a fatty fish that is very rich in omega-3 fatty acids. It contains both EPA and DHA which have been linked to numerous health benefits, such as:
- The reduction of inflammation levels in the body.
- Maintaining a healthy heart rate and blood pressure.
- Improved brain functions.
- Protection against age-related dementia and memory decline.
- The fight against cancer cells.
- Reduction of joint pain.
- Strengthening immunity
- Help with weight loss management.
- Prevention of depression and anxiety disorders.
- Maintaining healthy skin and hair.
- Providing essential nutrients for eye health and vision care.
In addition to its PUFA content, tuna provides important vitamins and minerals, such as zinc, which are essential for proper cell function.
Sardines are small, fatty fish that contain high amounts of polyunsaturated fatty acids (PUFAs) — primarily EPA and DHA — which can help reduce inflammation in your body while supporting overall health. They are also an excellent source of omega 3 fatty acids, which have been linked to numerous health benefits, such as:
- Improved heart function by reducing bad cholesterol levels and increasing good cholesterol levels.
- Reducing the risk of certain cancers thanks to their anti-inflammatory properties.
- Improved mental clarity and focus through their ability to improve brain function and productivity.
- Improving joint mobility thanks to their anti-inflammatory action on joints and muscles.
- Improving skin hydration by providing the essential moisture needed to maintain the skin barrier.
- Protection against age-related dementia through their cognitive-enhancing abilities.
- Weight loss thanks to their satietogenic effects.
- Prevention against eye conditions such as macular degeneration thanks to their protective qualities on retinal cells.
- Improving the functioning of the immune system thanks to their antimicrobial activity.
- Optimization of reproductive efficiency through regulation of hormonal balance.
- Improved bone mineral density resulting from improved calcium absorption.
- Support for detoxification through their effective removal of heavy metals from the body.
Association of omega 3 polyunsaturated fatty acids with incident chronic kidney disease: pooled analysis of 19 cohorts