Omega-3: The benefits of kingfish and purslane kabsa for brain health and immunity
Amidst the growing global health challenges linked to modern dietary patterns, the deficiency of essential omega-3 fatty acids has emerged as one of the most prominent issues facing public health worldwide. Studies indicate that the vast majority of the world's population does not obtain sufficient amounts of this vital nutrient, prompting experts and officials in Saudi Arabia to highlight innovative and readily available local solutions.
Scientific context and vital importance
Omega-3 fatty acids are essential fats that the human body cannot produce on its own and must obtain entirely from external sources. Historically, the human diet was rich in these acids due to hunting and natural agriculture. However, industrial shifts in food production have led to an imbalance between omega-3 and omega-6 fatty acids, contributing to increased rates of chronic inflammation and neurological diseases.
Saudi cuisine: Kingfish and purslane kabsa
In this context, the Deputy Minister of Health for Population Health, Dr. Abdullah Asiri, affirmed that solutions to address this global shortage are readily available and simple within Saudi cuisine. He explained that the local table is rich with diverse options, suggesting the adoption of "Kingfish Kabsa" as a weekly main dish, given that kingfish contains high levels of beneficial fats compared to white fish such as grouper and snapper, which, despite their popularity and distinctive taste, lack sufficient amounts of Omega-3 fatty acids.
Dr. Asiri also stressed the importance of incorporating local leafy greens into the diet, pointing in particular to purslane, which can be added to daily salads to enhance nutritional balance and combine health benefits with authentic taste.
Health impact: From brain health to skin radiance
For her part, clinical nutrition consultant Dr. Shawq Al-Ashmali detailed the numerous benefits of these acids, emphasizing their pivotal role that extends beyond physical health to include mental and aesthetic well-being. She explained that Omega-3 fatty acids work to:
- Enhancing mental abilities: improving focus and memory, and raising mental energy levels.
- Mental health: It reduces the risk of depression and anxiety thanks to its direct effect on brain chemistry.
- Beauty care: Maintaining skin hydration and reducing skin inflammation, which positively impacts the health of the skin and hair.
The concept of "internal cleansing" and long-term prevention
Dr. Al-Ashmali addressed a vital concept known as "internal cleansing," where the powerful anti-inflammatory compounds in Omega-3 fatty acids (specifically DHA and EPA) help the body eliminate toxins and free radicals that accumulate due to life's stresses, lack of sleep, and pollution. This protective role is of paramount importance in reducing the likelihood of developing debilitating neurological diseases such as Alzheimer's, whose biological changes may begin two decades before symptoms appear.
Recommendations for safe and effective use
To maximize benefits, experts recommend following a balanced approach:
- Dietary diversification: Eat fatty fish (salmon, kingfish, sardines) twice a week (about 120 grams), or eat a handful of walnuts daily.
- Ideal timing: If taking supplements, it is preferable to take them during the day with a meal to avoid excessive activity before bedtime.
- Medical advice: It is necessary to conduct tests to check vitamin levels, and to consult a doctor before starting supplements, especially for people with chronic diseases.
