British trout, one of the most sustainable fish we can buy, is low in saturated fat, high in heart-healthy Omega 3 and packed with fabulous nutrients vital for our long-term health –
Two types of Omega 3, DHA and EPA, freely available in oily fish like trout, are essential for our health and wellbeing.
Read MoreTwo types of Omega 3, DHA and EPA, freely available in oily fish like trout, are essential for our health and wellbeing. This is because they are vital in the structure of the cell walls which make up all our body’s organs. EPA is especially high in the cells of our immune system and those lining our blood vessels, while as much as 60% of our brain tissue is DHA. DHA and EPA therefore have key roles in reducing the risk of heart disease & stroke and inflammatory disease as well as ensuring correct brain development of a baby during pregnancy. More recent research suggests eating oily fish like trout may reduce the risk of ‘neurodegenerative diseases’ like Dementia.
Plants provide a type of Omega 3 called ALA. Enzymes in our body must covert this ALA to the more beneficial EPA and DHA.
Read MorePlants provide a type of Omega 3 called ALA. Enzymes in our body must covert this ALA to the more beneficial EPA and DHA. However, this is a slow process producing far less EPA and DHA than that found in oily fish. Plants also tend to be high in Omega 6 – important for our health but requiring these same enzymes to process it, which slows down our production of EPA and DHA from plant sources still further. For this reason, Public Health England recommend we try to eat Omega 6: Omega 3 at a ratio of no more than 6:1 and is one of the reasons why fish like trout is highly recommended twice a week to boost our Omega 3 DHA and EPA levels. When fish is low in our diet this ratio becomes more like 10:1 with far less benefit for our long-term health.
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We’re all recommended to take Vitamin D supplements over the winter because 95% of our Vitamin D comes from exposing our skin to the sun
Read MoreWe’re all recommended to take Vitamin D supplements over the winter because 95% of our Vitamin D comes from exposing our skin to the sun – cloudy British summers, high use of sun blocks and less time spent outdoors are all reducing our ability to make Vitamin D in the summer too. We need Vitamin D to build strong bones (as we need it to control our calcium levels) during the growth and development of children & teenagers, as well as during pregnancy & breastfeeding too. Interestingly, cases of Rickets – when bones don’t form correctly due to low calcium levels – are currently on the rise again as well as ‘soft bone disease’ in adults. Vit D is also crucial for a strong immune system – in 2021 we’re currently advised to take a 10mcg supplement of Vitamin D every day, especially from April to October when sunlight is low; Good News! 1 portion of British Trout contains almost twice this amount!
It’s a little-known fact that Iodine is low in our UK diet (we know this from UK annual food intake surveys)
Read MoreIt’s a little-known fact that Iodine is low in our UK diet (we know this from UK annual food intake surveys) Fish and dairy milk are the main sources of iodine in foods, which our body can’t make, yet it’s crucial for our thyroid gland to function – growth & development and our day-to-day metabolism depends on this. Iodine deficiency before pregnancy (teenage years), during pregnancy itself and in infants has become a world public health concern as the leading cause of poor brain function in new-borns and children. A key ‘parent and child’ research study at the University of Bristol over 22 years linked poor levels of maternal Iodine with a lower mental ability in their children. As Iodine leaks out of our soils into rivers and the sea, eating fish like trout can provide a valuable source of this essential nutrient.
Because of the important roles of DHA in brain development, the need for Omega 3 doubles during pregnancy and is even higher with breast-feeding.
Read MoreBecause of the important roles of DHA in brain development, the need for Omega 3 doubles during pregnancy and is even higher with breast-feeding. The need for calcium also increases during pregnancy and breast-feeding. As Vitamin D controls this, eating foods like trout, rich in Vitamin D, is a great choice! As mentioned above, oily fish can also provide Iodine, essential during pregnancy. Trout has only trace amounts of the ‘safe level’ of mercury and eating it once weekly ensures all the nutrient benefits whilst being completely safe too.
NB – Cod Liver Oil A question that is often asked around pregnancy is if fish oil supplements like Cod Liver Oil are safe? Supplementing the diet with cod liver oil during pregnancy risks too much Vitamin A. Trout provides 1/10th of the daily need for Vitamin A during pregnancy, while giving its other valuable nutrients too.
For many of the reasons mentioned above, trout is of course a great food for children!
Read MoreFor many of the reasons mentioned above, trout is of course a great food for children – just using in fish cakes or quickly baking in the oven with some lemon and rapeseed oil, provides tasty, quick and easy family food! Its high-quality protein is also especially good for growth and for satisfying hungry, active children.
Trout is a ‘nutrient-dense’ food, giving maximum nourishment from minimum portion size.
Read MoreTrout is a ‘nutrient-dense’ food, giving maximum nourishment from minimum portion size. Its Vitamin A for example, supports eye health and vision. Vitamin B12 becomes harder for us to absorb in older years yet is required to prevent anaemia and for the correct functioning of nerves. It’s only available from animal foods (and a little in fermented foods) so trout is an excellent source! Its high-quality protein with all the essential building blocks that we need to make our own proteins, is particularly helpful from about 60 years of age, when a natural process called Sarcopenia occurs meaning muscles become weaker – sometimes it becomes harder to open tins due to weaker wrists for example. As well as staying active to help keep muscles strong, foods containing high quality protein become really important in older years. Even better – trout’s delicate flesh requires very little chewing and is quick and easy to cook!
Omega 3 and antioxidants help to nurture our wonderful gut bacteria.
Read MoreOmega 3 and antioxidants help to nurture our wonderful gut bacteria. As well as Omega 3, Trout is packed with natural antioxidants which give its pink colour, so enjoying it with plenty of fibre-rich vegetables is therefore a great meal to nourish our beneficial gut bacteria and therefore, our all-important Gut Health. Read more about Gut Health here https://lwnutrition.co.uk/gut-health-101/
Stress, medicines, intensive sport and even lack of sleep, increase our need for antioxidants and natural food sources like pink British trout!
Read MoreStress, medicines, intensive sport and even lack of sleep, increase our need for antioxidants and natural food sources like pink British trout are a great choice to give them a boost!
We also need Selenium to make one of our most important antioxidants and it’s also essential for reproductive health in men. (Our UK intake of selenium has steadily reduced over last 25 years in line with reduced imports of high selenium wheat flour from USA)