Rosalee BrownMOST JAMAICANS love fish in some form. Whether it is 'sea fish' , freshly caught, frozen, pond-reared, canned, pickled or dry salted. But is fish as healthy as all the hype tells us?
I compared snapper, chicken breast, beef roast, pork chop sirloin, and goat meat, all raw, eight ounces each and this is the verdict, and you make the decision.
Note: See table below
In addition to the profile shown below, the snapper also has three and a half times more vitamin D than the others and almost two times more
vitamin E. The snapper has more calcium followed by the goat meat. The goat meat has more iron than the beef and even edges the beef out in the zinc compartment. Fish only has trace amounts of zinc.
Now these are the facts, but what does this mean? We do not consume these animal foods in their raw state and therefore processing and final preparation can change these nutrient profiles so dramatically, especially for that of the fat calorie.
Oils and fats are flavour enhancers and are the preferred method of cooking for many persons, even for those with the information, and so snapper could quickly become high fat if it is escoveitched, brown stewed, or even steamed with a lot of flavourful butter, margarine, or coconut cream.
We need to re-examine how we prepare our foods. Do some more roasting of our fish, baking or steaming without all the unnecessary fat and use more fresh herbs. As a matter of fact, if we purchase freshly caught fish, then light seasoning is all that is needed to enhance the flavour.
LOWER TOTAL FAT
Another benefit of fish, apart from its lower total fat and cholesterol, is its omega-three fatty acids content, found especially in cold-water fish, such as mackerel and salmon. This fatty acid has been said to relieve rheumatoid arthritis, lower blood pressure and even protect against some cancers. It also hinders the formation of blood clots that can cause heart attack and stroke, and reduces triglyceride levels which is another risk factor for heart disease.
A recent study reports that diabetic women can reduce their risk of heart disease by as much as 64 per cent by eating fish on a regular basis, as reported in the rapid access issue of Circulation: Journal of the American Heart Association. This new data came from the Harvard Nurses Health Study which began in 1976 with a database of almost 122, 000 women. A sub-group of 5,100 was used for this recent study.
Other studies have shown that fish consumption reduces this risk in healthier populations, but it is the first study which has looked at diabetic women, says Frank B. Hu, lead author. Persons with diabetes are at high risk for heart disease.
So go ahead, enjoy fish for its flavour and health benefits, but do not spoil a good thing with your choice of preparation.
Rosalee M. Brown is a registered dietician/nutritionist who operates Integrated Nutrition and Health Services, Montego Bay, St. James; email: yourhealth@gleanerjm.com.
