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 –
There is no better food source of Omega 3 than oily fish! It's essential for our heart health, protecting our brain function and for its anti-inflammatory properties.
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 maintaining a healthy heart, an alert, healthy brain (2) & keeping inflammation (1) under control. Inflammation is at the root of many chronic conditions like Type 2 Diabetes and Cancer so Omega 3 from oily fish like trout is really important! More recent research suggests eating oily fish like trout may reduce the risk of ‘neurodegenerative diseases’ like Dementia.
Sources:
Mendivil, C. O. (2021). Dietary Fish, Fish Nutrients, and Immune Function: A Review. In Frontiers in Nutrition (Vol. 7). Frontiers Media S.A. https://doi.org/10.3389/fnut.2020.617652
Wood, A. H. R., Chappell, H. F., & Zulyniak, M. A. (2022). Dietary and supplemental long-chain omega-3 fatty acids as moderators of cognitive impairment and Alzheimer’s disease. European Journal of Nutrition, 61, 589–604. https://doi.org/10.1007/s00394-021-02655-4
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 MoreFoods like flaxseed, walnuts and rapeseed oil do contain Omega 3 but it’s different to that found in oily fish like trout. We can benefit from fish Omega 3 straight away, but that found in plants needs to be converted by our bodies into the all important DHA and EPA (see the fish omega 3 section for more) Not only is this a very slow process but plants also provide a lot of Omega 6. Is this a problem? It can be:
There’s a balance to be had! If we get too much Omega 6, it displaces the Omega 3 from our food and can leave us more vulnerable to inflammation. Eating oily fish like trout is therefore a great way to make sure we are eating a good balance of Omega 6:3 (1) In the UK our ratio tends to be about 10:1; ideally we want it to be 3:1 So get creating those delicious trout recipes!
Source:
https://www.gov.uk/government/statistics/ndns-results-from-years-9-to-11-2016-to-2017-and-2018-to-2019/ndns-results-from-years-9-to-11-combined-statistical-summary
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 – but cloudy British summers, high use of sun screen and less time spent outdoors are all reducing our ability to make Vitamin D in the summer.
We need Vitamin D to build strong bones (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 (1) – 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 and low intake is now linked with inflammatory disease, lethargy and an array of other symptoms.
(2) 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!
Sources:
Gentile, C., & Chiarelli, F. (2021). Rickets in Children: An Update. Biomedicines, 9(7). https://doi.org/10.3390/biomedicines9070738
Vitamin D and Health 2016 ii. (2016). https://www.gov.uk/government/groups/scientific-advisory-committee-on-nutrition
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. 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.
Source:
Bath, S. C., Steer, C. D., Golding, J., Emmett, P., & Rayman, M. P. (2013). Effect of inadequate iodine status in UK pregnant women on cognitive outcomes in their children: Results from the Avon Longitudinal Study of Parents and Children (ALSPAC). The Lancet, 382(9889). https://doi.org/10.1016/S0140-6736(13)60436-5
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 MoreTrout is abundant in nutrients for a healthy pregnancy:
The need for Omega 3 during pregnancy & breast feeding doubles and the need for Iodine is also high. This is because of their important role in brain development.
Its high quality protein and Vit D content makes it a great choice during pregnancy too.
Trout has only trace amounts of the ‘safe level’ of mercury so 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.
Trout is so high in nutrition, it's an ideal food for children of all ages!
Read MoreGrowing children have a high demand when it comes to nutrition!
Calcium for healthy bones, Vitamin D for strong immune systems and to control calcium absorption from food, Omega 3 and Iodine for healthy brain development and of course, high quality protein too!
Low fat, high protein oily fish like trout provides all these nutrients and more.
Fussy fish eaters? Try some homemade fish fingers, a comforting fish pie or cheesey topped trout!
Ground breaking research has shown the vital role that the healthy fish oils Omega 3 can play when it comes to learning too (1)
Source:
Lehner, A., Staub, K., Aldakak, L., Eppenberger, P., Rühli, F., Martin, R. D., & Bender, N. (2020). Fish consumption is associated with school performance in children in a non-linear way. Evolution, Medicine and Public Health, 2020(1), 2–11. https://doi.org/10.1093/emph/eoz038
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!
During and after Menopause, lower Oestrogen increases the risk of Osteoporosis, Heart disease and raised cholesterol levels.
Read MoreDuring and after Menopause, lower Oestrogen increases the risk of Osteoporosis, Heart disease and raised cholesterol levels. Oily fish like trout contains many nutrients which can provide valuable support:
Vitamin D to help support bone strength as it controls the amount of calcium we absorb calcium from our food.
Omega 3 EPA/DHA protect long term heart health and Omega 3 from oily fish is a vital anti-inflammatory.
Reducing saturated fats and increasing unsaturated fats in our diet is important to maintain healthy blood cholesterol levels. Trout is a great source of unsaturated oils like Omega 3 and 6.
Sources:
Eating Well for Menopause, Advice and Recipes to improve your health and wellbeing. Dr Laura Wyness & Lynn Burns, 2023 ISBN 1739385403
Intensive sport means the need for detox is greater - after a session in the gym, on the bike or on the track!
Read MoreIntensive sport means the need for detox is greater – after a session in the gym, on the bike or on the track! We have an inbuilt detox system – our kidneys and liver, but antioxidants in our food also help this process. Oily fish like trout can provide these – Vitamin E for example, as well as other antioxidants in trout which give it its pink colour. Trout is high in protein, also vital for sport performance and recovery.
Trout is also rich in Selenium, a vital nutrient for men’s reproductive health and generally low in our UK diet.
