health benefits of eating fish

Health Benefits of Eating Fish

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Health Benefits of Eating Fish

BENEFITS:
An excellent source of complete protein, iron and other minerals.
Some are high in Vitamin A.
Contain omega-3 fatty acids.

DRAWBACKS:

Some may harbor PCBs, mercury, and other pollutants.
Often Expensive.

Although a forkful of fish is a gold mine of concentrated nutrient, Americans consume an average of only 15 pounds a year, compared to our annual per capita intake of about 160 pounds of red meat and more than 90 pounds of poultry, while these statistics seem to indicate a clear culinary preference for red meat and poultry, there are important health benefits to be gained from eating more fish and less meat.
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the average western diet provides about twice as much protein as necessary in itself this might not be a problem except that our typical protein choices of red meat and dairy products com packed with huge quantities of saturated FATS. In contrast, fish and SHELLFISH have more protein, fewer calories, and less far per serving than most meats. The fats in fish are particularly high in polyunsaturates, which remain liquid even when chilled, if fish had a lot of saturated fat, it would congeal into a solid mass and prevent them from moving in their cold water habitat, And although fish contains cholesterol, since it lacks saturated far it is no more likely to increase blood cholesterol than skinless poultry is.

Types of Fish

HEALTH BENEFITS:

Eating fish three times a week has been associated with a significant decrease in the rate of heart disease. This became apparent that scientists highlighted coronary artery Disease which was almost nonexistent among the Eskimos of Greenland,  Japanese fisherman and Native Americans of the Pacific North west. The one factor that these three groups had in common was diet that relied heavily on fish for protein. When researchers examined the effect of different diets in other populations, they found that men who ate fish regularly two or three times a week were much less likely to suffer heart attacks than men who shunned fish. Its not yet known whether the effect is due to one factor or many but evidence so far points to the beneficial action of fish oils. Fish oils are rich in a type of unsaturated fat that is known as omega-3 fatty acids. These are alter the chemical composition of the blood by increasing levels of HDL and decreasing level of LDL and triglycerides. Fatty acids also make blood platelets less likely to stick together and form clots, and they increase the flexibility of red blood cells enabling them to pass more readily through tiny vessels.

The human body uses omega-3 fatty acids to manufacture prostaglandins, chemicals that play a role in many processes, including inflammation and other functions of the immune system. Several studies have found that a diet that includes fish oil equivalent to the amount in an 8- ounce daily serving of fish could relieve the painful symptoms of rheumatoid arthritis. This positive change was not permanence symptoms quickly returned to their original level when the participants in the studies stopped eating the experimental diet. Doctors treating the patients believe that the beneficial effect was due to fish oil component, especially one termed eicosapentaenoic acid (EPA). this fatty acid shows to promote the production of forms of prostaglandins and other substances that are less active in inflammation than those derived from saturated and poly unsaturated fats. 

 Health Benefits of Fish

VALUABLE NUTRITIONAL:

All fish are rich in nutrients, especially in the water soluble B vitamins. Oily Fish are particularly rich in vitamins A, D and K. Fish also supply a wealth of minerals, iodine, magnesium, calcium, phosphorus, iron, potassium, copper and fluoride. In addition, the bones in canned salmon and sardines are an excellent source of Calcium.

Fish are high in protein because they carry a massive bulk of muscle on a much more spindly skeleton than land animals do. Contrary to popular belief, its not necessarily true that the darker the flesh, the oilier the fish the dark color is in fact due to the presence of myoglobin, a pigment that stores oxygen in the muscles. the flesh of salmon and trout gets its appealing pink color from astonishing a carotenoids pigment derived from the crustaceans and insects the fish feed on. 

There is no difference in nutrient content between fish that are farmed and those caught in the wild. how ever some farmed fish, such as salmon and those caught in the wild. counter parts.

 Health Benefits of Fish

LIMITATION OF FISH TAKING:

The American heart association (AHA) recommends their or more servings of fish a week to provide the known benefits, while endorsing fish as a healthy food, the AHA warns against the use of fish oil supplements because these are marketed as nutritional supplements, they have not undergone the rigorous testing that drugs are subjected to so a buyer has no guaranty that a particular formulation either delivers the promised benefits of content or even meets acceptable safety standard. Advertisements fail to mention that the supplements are usually high in calories and cholesterol in addition, they are often high in vitamins A & D which can be dangerous when taken in large doses. Use a fish oil supplement only if your doctor prescribes a specific brand and monitors you hearth.

Health Benefits of Fish

POTENTIAL HAZARDS:

The rising popularity of sushi bars and restaurants attests to a venturesome attitude toward eating. Although chefs trained in the art preparing the Japanese raw fish especially usually maintain rigorous standards of freshness and cleanliness, eating raw fish carries certain risks. Both fresh water and salt water fish can be intermediate hosts for parasitic worms. Many of the fish used to make sushi are chilled to a temperature that kills parasites nonetheless sushi eaters should be aware that there is a risk of infection.
Parasites are also sometimes present in raw fish preparation such as dutch green herring and Scandinavian Gravlax. However the pickling process used in pickled herring and properly made gravlax eliminates worms and eggs.
Oily fish such as fresh herring and mackerel must be cooked or processed soon after they are netted. If kept too long before cooking they can spoil and cause scombroid poisoning.
Shellfish from waters polluted by human waste bring a threat of viral hepatitis as well as bacterial infection that can cause sever gastrointestinal upset. Shellfish farms are required to meet strict health standards to ensure that their products are safe. The old rule of eating oysters only in the "R" months remains a sound one. from time to time, coastal water are tinged red by marine microorganisms in the phenomenon known as the red tide. Be sure to ask where shellfish come from then you should never consume any from red tide areas. Shellfish ingest the microorganism, which produces a toxin that is not destroyed by cooking. Eating contaminated shellfish brings on symptoms of poisoning within 30 minutes that is facial numbness, difficulty in breathing muscle weakness and some times partial paralysis.  
Large long lived fish such as tuna and swordfish may accumulate heavy-metal contaminants especially mercury, which are toxic to the human nervous system and can be dangerous for unborn babies, because of this potential hazard, women should avoid fresh tuna and swordfish during pregnancy.

Health Benefits of Fish

BUYING A FISH:
Unlike most other perishable food items, fish is not subject to mandatory evaluation and grading by federal government inspectors to ensure safety and acceptable quality. Instead, processors  packets and broker subscribe to a voluntary program of inspection by the U.S Department of Commerce. Any fish products that meet the inspection regulations are clearly marked for easy consumer identification. You should look for the U.S Department of Commerce certification on canned and frozen fish products. Buy canned tuna that is packed in water oil packed tuna is substantially higher in calories. Be sure to thoroughly drain the oil from other canned fish, such as sardines and anchovies.
When buying fresh fish, look for bright, glossy skin, clear bulging eyes tight scales and firm flesh. There should be only a clean, briny aroma, no whiff of iodine, ammonia, or strong fishiness should be present. Buy fish only at markets that keep them covered with ice.

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