Top 10 Reasons to Get Hooked on Fish
Fish is a good source of
nutrition and many kinds of fish are low-cost and easy to prepare. Women Fitness
brings you top 10 reasons to eat a variety of fish and shellfish as part of a
Fish is an
low-fat food - Omega-3 fatty acids are polyunsaturated fatty acids found
in all seafood, including shellfish,
oysters and shrimp. Most shellfish and
white-fleshed fish like flounder and even some dark-fleshed fish like
yellow-fin tuna contain less total fat than any other form of animal
protein. 60% of the brain's solid matter is composed of essential fatty
acids. Omega-3 fats found in cold water fish make up a large portion of the
communicating membranes of the brain. Brain cells must constantly refresh
themselves with a new supply of fatty acids. DHA is a particular omega-3
fatty acid found in fish that appears to boost brain development.
A great source of
protein, vitamins and minerals -
vitamins A and D, phosphorus, magnesium, selenium, and iodine in marine fish.
Its protein - like that of meat - is easily digestible and
favourably complements dietary protein provided by cereals and legumes that
are typically consumed in many developing countries. Calcium is an
added bonus offered by canned salmon. The bones in canned salmon are soft
and edible making canned salmon an excellent source of dietary calcium,
which is vital in the fight against osteoporosis.
The oils in fish are
for unborn and breastfed babies- DHA is critical to infant normal eye
and vision development. Pregnant women who eat more of a key fatty acid
found in fish have babies who show signs of more mature brain development,
according to a new study. Those newborns whose mothers had more of it in
their blood had heartier sleep patterns in the first 48 hours after delivery
compared to those whose mothers consumed less of the compound, known as
docosahexaenoic acid (DHA). Fatty fish such as tuna, mackerel and sardine are
particularly a good choice for the diet of pregnant and lactating women.
Eating a variety of fish
helps to reduce your chances of stroke or heart attack-Two recent
Harvard studies support the American Heart Association's advice to make fish
a regular part of a heart healthy diet. As reported in the Journal of
the American Medical Association and the New England Journal of
Medicine, several weekly servings of fish - a prime source of omega-3
fatty acids - seem to help protect both men and women from heart disease.
Omega-3 fatty acids, as components of the phospholipids in cellular
membranes, may help guard against cardiac death by protecting the heart
cells from the effects of ventricular tachycardia. These fatty acids may
also inhibit the development of heart disease by lowering triglyceride
levels and by reducing platelet aggregation. There is also some evidence
that omega-3s may help improve endothelial dysfunction, an indication of
developing atherosclerosis. Cold-water fish like salmon, tuna, mackerel, and
herring are particularly good sources of omega-3s, but most varieties of
fish contain some fat in this form. Individuals who can't or won't eat fish
can use canola or soybean oil, and margarine in place of other vegetable
fats, or add small amounts of ground flaxseed to prepared dishes. Both
options can boost omega-3 fatty acid intake in a step toward a more heart
healthy diet. Fish, like aspirin, keep platelets from clumping and,
therefore, help prevent clots.
Reduces inflammation and
joint pain- Numerous studies show
that omega-3 fatty acids, especially those found in certain oily ocean fish,
reduce inflammation and joint pain. Eat oily ocean fish such as salmon,
mackerel, herring, sardines and albacore tuna.
Help in lowering
blood cholesterol levels- As a comparison,
look at skinless chicken breast, which contains about 58 milligrams (mg) of
cholesterol per serving. salmon and swordfish have 39 mg per serving. Shrimp
are higher in cholesterol at 152 mg. But each contains less saturated fat -
which is primarily responsible for raising blood cholesterol levels - than
skinless chicken breast.
Fish-oil supplements may
dramatically reduce the risk of sudden death in heart attack
survivors. According to The Journal of the American Heart Association, a
daily gram of n-3 polyunsaturated fatty acids reduced the risk of sudden
death and death overall in people who have had heart attacks
diabetes who eat more fish have healthier hearts-
According to Frank B. Hu, M.D., from the Harvard School of Public Health,
"Regular fish consumption should be considered as part of a healthy diet for
diabetes management. For individual patients, at least two servings of fish per
week are recommended."
containing the omega-3 DHA, could help to prevent Alzheimer¹s-
According to a research led by University of Guelph professor Julie
Conquer found that fish may prevent Alzheimer¹s and other cognitive
impairments in,elderly patients. It was found that these patients
have lower blood levels of docosahexaenoic acid, or DHA, than people with
normal cognitive functioning. Researchers concluded that eating fish,
containing the omega-3 DHA, could help to prevent Alzheimer¹s. Published in
Lipids, December 2000.
Fish-Rich Diet May
Reduce Levels of Fat Hormone-
scientist, A diet rich in fish may lower levels
of the fat-regulating hormone leptin. The substance seems to tell the body
when it has consumed enough food, and researchers posit that obese people
somehow lose the ability to recognize these chemical cues. But exactly how
the system works and what other factors influence the hormone’s levels are
unknown. Women generally possess higher levels of the hormone than
men do, it was found the leptin levels of women who ate fish to be less than
half that of both the female and male vegetarians.
In general, people in
developing countries are much more dependent on fish as part of their daily
diets than those living in the developed world. By adding one or two fish meals
to your family's diet each week, you can get some very hefty health benefits.
Dated 18 May 2013