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 Fish and shellfish are an important part of a balanced diet. These types of foods have many health benefits and should be consumed at least twice a week.
Studies have shown that omega 3 fatty acids-a polyunsaturated fat found in fish oil-raise the levels of HDL cholesterol (the good kind) without affecting LDL cholesterol levels (the bad kind). Consuming fish regularly reduced the risk of heart attack and stroke. Omega 3 acids reduce triglyceride levels in the blood, lower blood pressure, and reduce the risk of sudden cardiac death. The fatty oils in the fish don’t turn to fat in the body like red meat does, so it doesn’t clog arteries. The oiliness keeps blood platelets from sticking together; this is the main reason for the reduction of stroke. Omega 3’s stabilize irregular heart rhythms which can cause sudden death. Besides being an excellent source of omega 3 fatty acids, fish provides key nutrients such as selenium, Antioxidants, B vitamins, and protein. Studies show that the omega 3’s can help in the reduction of certain types of cancers, and reduce some symptoms of depression, attention deficit disorder, inflammatory arthritis, and inflammation caused by lupus.
With all of the benefits fish offer, there are also some downfalls. Fish contain mercury and PCB’s which can lead to problems with the nervous system. The amount of fish people generally eat shouldn’t cause any problems, just constrict your fish diet to twice a week, and be careful when nursing. Farm raised salmon have very low levels of mercury, fish with high mercury levels such as shark, swordfish, king mackerel, and tile fish should be eaten in moderation, but not by children, the elderly or nursing mothers.
Below is a list of some other facts about fish consumption.
- There is evidence that children who eat oily fish may have a much lower risk of getting asthma.
- Fish eaters have been reported to have low risks of cancers of the mouth, throat, stomach, colon, rectum, pancreas, lung, breast, and prostate. The omega-3 fatty acids found in fish are thought by some researchers to be the components of fish responsible for protection against cancer.
- Fish is a source of a type of dietary fat considered potentially helpful in protecting against breast cancers.
- The amount and type of dietary fat consumed may influence the incidence of depression. A high intake of omega-6 fatty acids relative to omega-3 fatty acids and an inadequate intake of omega-3 fatty acids have both been associated with increased levels of depression. People who eat diets high in omega-3 fatty acids from fish have a lower incidence of depression and suicide.
- Eating fish may afford some protection from diabetes. Incorporating a fish meal into a weight-loss regimen was effective at improving glucose and insulin metabolism and lowering high cholesterol.
- According to preliminary research, people who eat fish more than once per week have half the risk of developing age-related macular degeneration compared to people who eat fish less than once per month.
When buying fish or shellfish, buy from a reputable fish monger or supermarket that you trust.
- Fish should look fresh; they should be bright and look alive.
- Look for bright eyes and gills, and for the bones and flesh to be together tightly.
- If cooked seafood is stored in the same case as raw seafood, don’t buy it, it could have been cross contaminated.
- Fish and shellfish should be kept on ice between 32-38 degrees, and the ice should be changed regularly.
- Eating raw shellfish, (oysters ect.) fish, (sushi) or rare fish (tuna, salmon) can pose health risks; especially to children, seniors, and pregnant women.
- Fresh shellfish should be kept alive in the refrigerator in a well vented container with a moist towel covering them.
- Muscles, clams and oysters should always be alive until cooked (unless they were frozen immediately after they were caught.)
- If a shellfish is open a little, see if its alive by tapping it on the counter or any hard surface, if its alive it will close, if it doesn’t close, it’s dead and should be discarded.
Seafood Recipes:
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