Fish
- Health Benefits
Food fads come and go, but it is widely accepted that
including fish in our diet is good for our health. Fish is a good, low fat, source of
protein and vitamins. Indeed, evidence suggests that eating more fish can reduce our
chances of heart disease.
The nutritional attributes of fish do vary from fish to fish and between preparation
methods. So, always read the nutrition labels.
Fish Facts:
Most fish is naturally lower in fat than beef, pork and many other protein sources. Each
year seems to herald a new health or nutrition trend. A new essential vitamin or food we
can't live without is constantly being "found". Fish and seafood are almost
always an essential element of a good diet. It has long been noted that people from
certain regions, where the diet is largely composed of fish and seafood, appear to have a
reduced risk of heart disease.
While more study is needed, a growing body of research suggests that the Omega-3 fatty
acids found in some types of fish may be beneficial to the human body. So, follow the
advice of government and nutrition experts who recommend eating a balanced diet for better
health. That is, a diet composed of a variety of foods including fish and other seafood at
least twice a week!
The importance of fish as a source of food varies with
geographical factors and with availability of other foods. People living near the sea or
on banks of rivers are likely to be fish eaters. In many parts of India and Japan fish is
a staple food but in North America where milk and meat are freely consumed, comparatively
less fish is eaten.
Health Benefits:
- They lower the rate at which the lever manufactures fat.
- They reduce the tendency of blood to clot.
- They repair arteries damaged by lack of oxygen owing to fatty deposits.
- They lower the blood pressure.
- In 1997 a study followed and found that those who ate 225
gms of fish a week had a 40% lower risk of fatal heart attack than those who ate no fish.
- Fish eaters have lower risk of oral and digestive track
cancer. As per study, researchers say that people who ate fish just once a week, the risk
of esophageal cancer was 30% lower than those who ate none.
- Scientists speculate that fatty acids prevalent in sea
foods inhibit tumour growth.
- Fish oil is reported to be beneficial in rheumatoid arthritis. High doses of
fish oil supplements taken long term and with pain medication can reduce joint
swelling, ease morning stiffness, lessen fatigue in people with rheumatoid arthritis as per dozens of
studies.
- Oily fish helps block breast cancer because the omega-3
fatty acid content boosts the immune system ability to respond to developing tumours.
Cooking:
The taste of fish depends on whether it is obtained
from salt or fresh water, its fat content, and whether it is eaten fresh or after
preservation.
Steaming is generally assumed to be the best form of cooking, to retain calories,
vitamins and minerals. This is a fallacy, as a considerable loss in nutritive value occurs
during steaming.
The maximum loss occurs when fish is boiled and the water discarded. Cooking in vinegar
increases the available calcium, as the bones become soft and can be eaten.
Fried fish has a high calorific value due to the retention of fat; the flavour of fish can
also be preserved by frying.
Composition:
- Calories: The calorie value of the edible portion
depends on its fat content and thus on season.
- Fats: Fish is rich in poly unsaturated fatty acids
called omege-3s: mainly, eicosapentaenoic acid (EPA) [in salt water fish], and
docosahexaenoic acid (DHA). Like aspirin, these omega-3s make platelets in the blood less
likely to stick together and may reduce inflammatory process in blood vessels. Eating fish
is therefore claimed to decrease heart disease.
- Vitamins: Fish that contain much fat are rich in
vitamin A & D. Oil from shark, cod and helibut livers is very rich in these vitamins.
vitamins of the B group - mainly nicotinic acid - and vitamin C are present in raw fish,
but the latter is largely destroyed by cooking.
Minerals:
Iodine: Salt water fish are particularly rich in iodine; those who regularly eat
these fish rarely suffer from iodine deficiency.
Phosphorus and Calcium: The phosphorus content of fish is high, and those who chew
fish bones can absorb a fair amount of phosphorus and calcium. Fish also contains Copper.
Fish Recipes:
Braised fish with garlic
Fish kofta curry
Fish manchurian
Ginger sesame alaska salmon
Mahi-mahi mania
Salmon cheddar bake
Spicy grilled fish
Tandoori fish |
