The Health Benefits of Fish and Fish Oils

“Fish oil is good for your brain.” You must have heard it many times throughout your childhood. It could very well be that you were bribed by your mother to take a spoonful with your breakfast in order to get better marks in school (therefore getting you closer to the new shiny bike that you desired). Well, mom wasn’t wrong. Fish oil is not only good for your brain, it is also good for your heart. Fatty fish are an excellent source of omega-3 fatty acids. These fatty acids are proven to inhibit production of prostaglandins, hormones that can modulate cell metabolism.

Omega-3 fatty acids have been used to help reduce cholesterol by reducing triglycerides (considered to be a precursor of bad cholesterol).
Extensive studies have concluded that polyunsaturated fatty acids found in fish oil have a special potentially therapeutic effect on triglyceride metabolism.

Fish oil can also lower blood pressure. In some research, it has been found to operate much like a low sodium diet by increasing urine output. It reduces the volume of fluid pressing against the inside of blood vessel walls.

Fish are also a good source of B vitamins, calcium, magnesium, chloride, potassium, phosphorus, sulphur, fluoride, selenium, copper, zinc and other trace elements in amounts similar to meat. Only the iron content is lower than in meats. Saltwater fish are the richest source of iodine which is important for proper thyroid function.
French researcher Pascale Barberger-Gateau found that just one serving of fish a week decreased the risk of developing dementia by 30 percent. Eating fatty fish several times a week may also lower the risk of developing prostate cancer by as much as half.

A Swedish study of 3,500 postmenopausal women eating two servings of fatty fish a week found that the women were 40 percent less likely to develop endometrial cancer than those eating less than one-fourth of a serving a week.

According to Science Journal [278: 1904 - 1905 (1997)], 7 ounces of fish per week is considered to be good and healthy for a woman of 60kg. Fatty acids from fish sources last about 2-3 weeks in the human body after it has been eaten; therefore its protective effects on the arteries last about the same length of time. In order to maintain this protective effects, fish high in fat such as fresh salmon, sardines, mackerel, trout and eel should be eaten at least every two weeks.

In order to maximize the health benefits of fish, it has to be fish containing the right kind of oils and should not be fried in saturated butter or oils. The best way to prepare fish is to bake them whole so that the oils in the fish are not exposed to oxidation or light and the fish stay fresh. Unlike chicken, these fish are best eaten with their skins on, because most of the oils that we do want are found just under or in the skin.

A single 150 gram serving of fish or other seafood provides about 50%-60% of the daily protein needs of an adult. All seafood is low in fat, generally less than 5%. The majority of fish types are low in cholesterol with the exception of prawns, squid and fish roe. However the higher amounts of cholesterol in these foods is offset by the higher levels of beneficial EPA and DHA omega 3 oils that they contain. In comparison with meat, most seafood types have similar levels of cholesterol, but only a fraction of the saturated fat. A 150 gram fillet of fresh fish has less than 1 gram of fat and most of this fat is polyunsaturated.

Here are some of fast and easy ways to increase the fish oil content in your diet:

1) Fresh salmon; buy it as often as possible, but be sure to wash it prior to cooking since supermarkets often dip the fish in synthetic preservatives. When preparing fresh salmon, bake it, grill it or poach it; there is no need to fry it since the fish contains plenty of oil. Smother your salmon with onions and garlic to aid digestion and increase oil absorption. If you can not get fresh salmon, canned wild salmon is a good enough substitute.

2) Canned salmon is a dense source of amino acids, fatty acids, B vitamins, and minerals. Some people avoid eating it because of the high fat content as well as their concerns about pollution. The pollution issue is a legitimate concern, but the fat in salmon is exactly the fat you need for proper body functions. One way to minimize exposure is to buy fish from regions of reduced pollution; that means that Alaskan salmon would be a better choice then Atlantic or fresh water salmon. When eating canned salmon, reserve the juice and use it in recipes; it contains lots of fatty acids and vitamins A, D & E.

3) Sardines are very high in many vital nutrients. They are very rich in nucleic acids, fish oils, and minerals. Sardines are loaded with calcium and have more calcium by weight than milk, yogurt or cheese. They are also high in iron and potassium. Sardines are an excellent source of B12 and folic acid. The best kinds of sardines are the ones that are packed in water or their own natural oil. If you are sensitive to the smell of sardines, just put a few drops of vinegar on them to reduce the odour.

4) Shrimp are very nutritionally dense; they contain protein, vitamins and minerals and are also considered a good source of iodine. Shrimp are easily digested because they are pure protein. Shrimp are an excellent source of naturally occurring sodium and selenium (which comes from the sea water).
Shrimps have also been found to contain fish oil and have been recommended for regular consumption in order to reduce high cholesterol.
Make sure to wash the shrimp well in cold water; also be sure to de-vain them before cooking. The best way to consume shrimp with all their benefits is in a form of shrimp base soups. In this way the iodine, which is water soluble, will be preserved in the soup.

Remember: Allergic reaction to shrimp may be quite common. Do not continue to consume shrimp if any allergic reaction such as a rash, hives, itchy skin, or difficulty breathing appears.

The consumption of one or two fish dishes per week may be of preventative importance in relation to coronary heart disease. Fish-oil supplements, on the other hand, do carry a small but potentially serious risk of bleeding complications and can cause gastrointestinal side effects such as nausea and diarrhoea; therefore, they should not be taken in large amounts or over a long period of time without medical supervision.

Ingredients

Directions

Chop nuts in a mini food processor until small but not ground. Rub mustard over fish fillets and then roll in pistachio nuts. Spray pan with non-stick spray and cook fillets for 3-4 minutes on each side until done. Pistachios will darken and have a great flavour.
*Note this can be sautéed in olive oil as well.

MAYA GORESHNIK has been teaching children for 20 years. She has a certificate in Special Education and has been working with learning disabled children and teenagers for many years. The connection between food and behaviour has always been of interest and therefore she has completed a course in Nutritional Symptomology. Currently Ms. Goreshnik is helping parents and kids manoeuvre through the vast amount of information available by giving practical, possible and manageable advice.