Swimming miles through the water to right into your platter, fish brings with itself, a wide range of health benefits. As you entice your taste buds with every bite of this delicacy, you aid yourself with immense health rewards. Amida feisty culinary cosmopolitanism, fish being a gustatory pleasure is also a prominent heart health promoting food sweeping in a lot of nourishment.
So what does fish sweeps in with itself?
Fish is rich in nutrients like protein and vitamins (B&D) with low saturated fats & many minerals. Vital contents of a fish are omega3 fatty acids which lower the risk of erratic cardiac problems such as heart attacks, high blood pressure and also reduce cholesterol levels. Lean fishes have lesser than 5% fat and fishes like tunas help to overcome obesity, improve your immune system and makes your skin healthy.
How does fish enrich health?
While you are feasting on the protein-packed fish meal, it delivers nutrition in abundance.Omega3 fatty acids play a crucial role in heart health. These acids are not produced in our body and are best enriched through food sources. Fatty fishes like salmons, tunas, sardines, and albacore contain EPA & DHA with 5-20% fat. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are long chains omega-3 fatty acids. EPA is considered the most beneficial of the omegas. Generally, heart patients and arthritics are advised to have ocean fish than meat.
It is the best source for the body’s own production of beneficial prostaglandins, which are hormones like substances that help reduce the stickiness of blood and inflammation, thereby making it less prone to develop blood clots and thrombosis (clots).
Omega3 fatty acids also reduce inflammation throughout the body, which otherwise could damage the blood vessels and cause heart diseases.A study found that “the Japanese who consumed an average of 100gms fish per day have half as many heart attacks as in North America”. Studies also say that eating fish every week reduces the risk of dying from heart attack by 36%.
What nutrients of fish help fight cruel diseases?
- Iodine in fish helps to treat goiter, protects from cancer and contributes to weight loss.
- Fish is high in choline, which is regarded as “brain food”.
- Cod liver oil (nutritional supplement derived from liver of cod fish):
- lubricates and reduces the dryness and friction in the joints of bones to reduce pain and inflammation experienced in arthritis.
- is highly valuable in curing conditions like hair loss, arteriosclerosis, dry eyes, dry ears, dry skin, and bursitis.
- is also a traditional remedy for rheumatoid and osteoarthritis.
- Fish oils are prominent for beneficial development in children and also reduce the risk coronary heart disease and lower cholesterol levels.
- Fish is loaded with high amounts of protein which is good for blood, skin, hair, nails, and muscles.
What types of fish should I include in my healthy plate?
Give up medical supplements or prescriptions and pamper your taste buds with delicious fishes to help keep diseases at bay. It all comes with right choice and by including healthy fish in your diet promptly. There is a wide variety of fishes to cater your gustatory salvation for seafood. Amid the dilemma of sinful choices, exercise the right option to boost your health while choosing the right fish for your kitchen. Enriching your diet with fatty fishes like salmons, sardines, tunas, albacore, mackerels, and herring is highly recommended.
Next time you crave for a tuna, grab it and raise a toast to letting go weight issues as it is a great substitute for fatty meats and dairy products. Omega3 in tuna stimulates a hormone ‘leptin’ that helps to overcome obesity. Leptin (means ‘thin’ in Greek) is also called as satiety hormone (hormone that inhibits hunger). It regulates body fat storage and body weight as it is low in both calories and fats. This friendly hormone strikes a balance between satiety and appetite satisfaction by its property of slow digestion that leaves you with a fuller stomach for a relatively long duration thereby aiding in less calorie intake which would else happen through frequent meals. This vitamin B rich food increases the RBC production, providing energy and alas a healthy skin for beautiful you. Tuna works wonders for yoga practitioners and gym freaks by providing increased energy during intense workouts through vitamin B nourishment.
The meaty pink fleshed salmon is a feast to your gustatory receptors as it is loaded with the bulk of nourishment protecting you from various diseases. Binge on salmon and it imports rich amount of vitamin D. Salmon, the fish with least saturated fat is a valuable source of omega 3 EPA and DHA that flourish you with 750mg-1,270mg nourishment per serving. These essential fatty acids effectively prevent grave cardiovascular conditions such as hardening of arteries, blood clots, heart attacks, strokes, hypertension and high cholesterol levels. Salmon also ensures you lead a smarter and happier life. Our nervous system consists 30% of omega3 DHA in the grey matter which is highly recommended for young children as they should be provided with enough DHA which augments structural brain functions and boosts academic performance in their growing years. Talk about your battles with insomnia, appetite, weight, and salmon is your new favorite. Salmon is also a rich source of natural sedative which ensures a sound sleep.
Is my fish unhealthy or contaminated?
Fish should smell like the ocean, if it smells like fish it’s too late.
Everything we eat today is susceptible to various pollutants and fish is no exception. A number of pollutants direct their way into the fishes as they are the major source exposed to water pollution and toxins. However these toxic substances are present in low amounts in freshwater and ocean fishes and relatively high levels of such toxic substances are present in large older predatory fishes like shark, tilefish, sword-fish & fishes dwelling. Pregnant women, lactating mothers, and young children are advised to minimize fish intake as they are subjected to increased possible risks of mercury intoxication that damage the nerves and hampers the development of the brain and nervous system of the fetus and young children. However, it should not be avoided completely in these people, since studies have proved that pregnant mothers that include fish servings twice a week helped raise children with high intelligence and improved activeness. In fact, avoiding seafood may affect a baby’s brain development.
Tips to eat safely
From great rivers come great fishes. The amount of toxins depends on the type of fish and place where is it caught. Hence one should ensure the type and amount of fish they are consuming. Fish intake should be in accordance to the information issued by the state authorities regarding the beneficial and safe amount of fish consumption.Bear in mind that any fish is unhealthy if it is not cooked properly. Broiling, baking, and grilling are healthier ways over deep frying.
Next time you think of food, satisfy your Ghrelin (hunger hormone) with healthy fish.