Patricia Thompson - NUTRITION TALKFISH HAS always been considered a desirable part of the diet. You may recall grandma saying, 'eat your fish so you can have good brains'. While this is only partially true, fish is now revered for other benefits related to a lower risk for many chronic diseases like heart attack and cancer.
NUTRITIONAL VALUE OF FISH
Fish often replaces other animal foods in the diet such as meat, poultry, eggs and dairy such as cheese. These foods like fish are noted for their high levels of protein and B vitamins. Fish are however, low in iron and calcium unless the bones are eaten as done with the canned mackerel and sardines. Another nutrient low in fish flesh is vitamin A since this is mostly stored in the fish oils. Red meat and eggs are good sources of iron while dairy is rich in calcium and vitamin A.
The principal advantage of fish over these other animal foods is the type of fat present. Whereas these foods contain high levels of saturated fatty acids, much of the fat in fish is classed as omega-3-essential fatty acids (EFA). EFA cannot be made in the body and must be supplied from food either as the omega-6 found primarily in plant oils or as omega-3 especially rich in deep seawater fish and fish oils. Good sources are herring, sardines, salmon and mackerel or King fish.
HEALTH EFFECTS OF FISH
EFA are said to improve the skin and hair, reduce blood pressure, aid in the prevention of arthritis, lower cholesterol and triglyceride levels and reduce the risk of blood clot formation. Every living cell in the body needs EFA. They are needed to produce new cells and certain hormones that regulate various body processes. Fish may also protect against cancers of the colon, rectum, breast and ovary but more research is needed in this area.
To benefit fully from the special effects of omega-3 fatty acid, a person needs to eat about eight ounces of mackerel or salmon daily or perhaps two to three times more of other fish. For this reason, some have resorted to the use of the oils such as cod liver oil. About one to two tablespoons of cod liver oil daily will supply the amount of omega-3 needed but bear in mind that these quantities will have levels of vitamins A and D which approach toxic levels.
Moreover, each tablespoon of oil has about 108 calories and will contribute to your overall fat intake which should not exceed 30 per cent of total daily calories. Also, these oils should be in a pure liquid or supplement form and must not be heated, as this destroys the EFA.
Another consideration in eating fresh fish is food poisoning because fish tend to accumulate the toxins it consumes in its flesh. Next to chicken, fish or other seafood provides a greater risk from being improperly cooked than other animal flesh. Raw fish or Japanese sushi is of high risk. The presence of dead fish in the water or 'red tide' is an indication of fish impurity but toxins may not be evident until eaten. Many persons are therefore turning to pond fish to avoid toxic waste substances but then there is the concern for the hormones sometimes used with these fish.
As long as the necessary precautions are taken when purchasing and cooking, fish is a safe and nutritious dietary choice and should be included as part of a well-balanced and varied diet.
Patricia Thompson M.Sc., Registered Nutritionist, Nutrition and Diet Services.
