Fish is a highly nutritious food. It is an excellent protein food with fewer calories, and is better than other meat sources. Fish is low in fat, high in protein and an excellent source of omega 3 fatty acids. Regular intake of fish cuts the risk of heart attack, strokes, mental decline and prostate cancer.
Eating fish regularly – one or two servings a week reduces the risk of many diseases. You can enjoy fish in any form – baked, poached, grilled or steamed.
Here are some reasons to include fish in your diet:
- Fish lowers blood pressure and reduces the risk of heart attacks
- It reduces blood clots and inflammation.
- Improves blood vessel elasticity
- Lowers blood fats and reduces the risk of obesity
- Boosts good cholesterol
- Reduces the risk of Alzheimer’s disease. It helps brain nerve cells function efficiently and preserve memory
- It is very beneficial for people suffering from childhood asthma and prostrate cancer
- Good for brain and eyes
- Helps people with diabetes to manage their blood sugar levels
A little fish goes a long way in maintaining your health. Fish oil is also good for health but eating fish provides other important nutrients too like selenium, antioxidants and protein.
While it is recommended to eat one to two servings of fish a week, avoid fish that is high in mercury. Excess mercury is bad for your health. Fish high in mercury include shark, swordfish (broadbill) and marlin, ray, gem fish, ling, orange roughy (sea perch) and southern blue fin tuna. Also limit the consumption of farmed and wild salmon. Pregnant women, nursing mothers and children up to six years old should avoid these kind of fish completely.
If you are catching and eating your own fish, don’t fish in polluted waters. Bottom feeder species of fish, such as catfish, may ingest more pollutants. So avoid them completely. It is recommended that you peel the skin and fat of the fish before cooking to minimise harm.
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