Despite all the bad press about eating fish, the bottom line is that two servings a week dramatically reduce your risk of developing at least eight different cancers.
It's all to do with the amount of omega-3s you get from each serving, and that's down to the type of fish and the way it's cooked. Oily fish, such as salmon or tuna, which is steamed, will deliver the biggest omega-3 payload, say researchers from the Saint Luke Mid-America Heart institute.
The omega-3s matter because they curb the activities of the omega-2s, which help kick-start and progress adenocarcinomas, cancers that start in the glandular cells. Typical adenocarcinoma cancers include breast, prostate, ovarian, endometrial, pharyngeal, esophageal, gastric, colonic, rectal and pancreatic.
The researchers point to studies from Italy that have demonstrated that people eating steamed, oily fish at least twice a week are far less likely to develop eight adenocarcinoma cancers than someone who eats fish once or less frequently each week.
(Source: Nutrition and Cancer, 2014; doi: 10.1080/01635581.2014.956262)