Fish is among the healthiest foods on the planet . Fish is a low-fat high quality protein. Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium. The American heart association recommends eating fish at least two times per week as part of a healthy diet. Fish is packed with protein, vitamins, and nutrients that can lower blood pressure and help reduce the risk of a heart attack or stroke.
Most new research show that consuming fish occasionally in a week could be enough to reap the benefits. Meanwhile, the National Institute of Health recommends that people consume at least 2 percent of their total daily calories as omega-3 fatty acids, which equals about 4 grams per day. One four-ounce piece of salmon (one of the highest natural sources of omega-3s) contains about 1.5 grams of the fatty acid. Other fish, such as tuna, sardines, and halibut, also contains high levels. The doctor-recommended way to consume the health benefits of fish is still by eating the real thing.
Omega-3 Fatty Acids
- Reduces the risk of sudden death, heart attack, abnormal heart rhythms, and strokes at the same time Maintains a healthy heart by lowering blood pressure and .
- Aid healthy brain function and infant development of vision and nerves during pregnancy.
- May decrease the risk of depression, ADHD, Alzheimer's disease, dementia, and diabetes.
- May prevent inflammation and reduce the risk of arthritis
Fish is a good food for a low fat diet. Table below lists done the nutarian values of different fishes. The nutrition value of fish will vary according to the location it is harvested, the cut of the fish and the age of the fish. The method used for cooking will have an effect on its nutrition value.
GI and GL Score
Glycemic Index (GI) is used to measure how quickly a food converts into glucose.
Glycemic Load (GL) is used to measure how much a food converts into glucose.
Glycemic response to fish has no significant carb content, as result of which it has no effect on blood sugar level.
While the glycemic index classifies foods according to how fast 50g of carbs in them raises our blood glucose levels, Glycemic Load indicates how fast a standard portion of a particular food (like Lamb) raises blood glucose, and thus gives an indication of glycemic and insulin response.
The Glycemic load of fish for a food serving of 120g is equal to 0 (zero).
- Prevents Heart Diseases
- Reduce Alzheimer's Risk
- Enhance Brain Function
- Promote Bone Health
- Improves Skin and Hair
- Enhance your Libido
- Boost your Mood
- Benefits for Joint Health
- Benefits against Inflammatory Disorders and Strengthening of the Immune System
Prevent Heart Disease
Fish is high in protein. It is not high in saturated fat like most animal-based proteins. One of the biggest enemies to your heart is cholesterol. Fish contains unsaturated fatty acids which, when substituted for saturated fats such as those in red meat, may lower your cholesterol. Omega-3 fatty acids have been found to lower fat levels from your blood, and therefore, reduce the risk of stroke and heart disease.
Reduce Alzheimer's Risk
Eating fish as little as once a week can help preserve gray-matter neurons — the part of the brain linked to memory and cognition — according to a new study presented last month at the Radiological Society of North America's annual meeting. Researchers found that people who eat baked or broiled — but not fried — fish had larger brains and larger cells in the areas of the brain responsible for memory and learning. Scientists believe the larger brain volume can help lower the risk of cognitive decline and Alzheimer's disease.
Enhance Brain Function
Your body cannot produce omega-3 fatty acids, and so, we must obtain them directly from food. Eating oily fish like salmon, tilapia, trout, bass, catfish, tuna and all other similar types of fish will not only make you healthier, but also smarter.
Promote Bone Health
As you get older, your bone density tends to decrease. To maintain bone health, you may have to supplement your diet with calcium, the main building block for your bones. Fish contains high levels of calcium, so if you are concerned about the bone-thinning disease osteoporosis, eat plenty of fish. Fish has strontium, which is effective for treating osteoporosis. Minerals like zinc and vitamin D in seafood and shellfish encourage bone growth and strong bone collagen production.
Improves Skin and Hair
One of the biggest drawbacks to a low-fat diet is you often deprive your skin and hair of the healthy fat it needs, leaving it dull and dry. The omega-3s in fish are exactly the type of healthy fat to eat to keep your skin looking nourished and your hair shiny. Research has also linked fish and omega-3 consumption to treatment of skin conditions such as psoriasis.
Enhance your Libido
Eating fish can improve your libido. It boosts sperm count and testosterone levels in men. Testosterone is also responsible for enhancing sexual performance and desire in both men and women. Eating seafood like scallops, shrimp, lobster and oysters, which are rich in iodine and zinc, are critical for the normal functioning of the male reproductive system.
Boost your Mood
Eating smart also makes you happier, and it's not only psychological. Studies have found that omega-3, and DHA found in fish oil can increase your brain's level of chemical secretion linked to elevated mood, which helps you to cope with depression and mood swings. There are several types of fish and seafood along with other healthy.
Benefits for Joint Health
The major risk in rheumatoid arthritis (a painful joint condition linked to rheumatism) is that of wearing of the joints, leading to irreparable damage. It has been proven that a diet rich in omega-3 fatty acids prevents arthritis and reduces discomfort in swollen and sensitive joints.
Benefits against Inflammatory Disorders and Strengthening of the Immune System
Fish supplies essential vitamins and minerals, such as vitamin D, amino acids, calcium and DHA and EPA that strengthen your immune system and help to fight disease naturally
At the same time, omega-3 fatty acids have an anti-inflammatory (infection preventing) function.
Omega-3 can therefore be employed in the following diseases
- Rheumatoid arthritis (joint infection linked to rheumatism)
- Osteoarthritis (a form of arthritis gradually degenerating the functions of joints)
- Ulcerative colitis (ulcers linked to the inflammation of the colon)
- Lupus (a disease which causes patches on the skin)
- It also protects myelin (the material surrounding nerve cells).
- Glaucoma (an eye disorder marked by abnormally high pressure within the eyeball that may even lead to blindness)
- Multiple sclerosis (a serious progressive disease resulting from tissue hardening in the brain and spinal cord)
- Osteoporosis (a disease leading to structural weakening in the bone structure)
- Diabetes patients
- Migraine patients
- Anorexia (a possibly fatal eating disorder)
- Problems concerning skin health.
We can cook both delicious and healthy recipes using fish. Below are the few recipes which can make using the fish.
- Masala Fried Pomfret
- Fish Curry with Lotus Stems
- Khud Style Baked Indian Basa
- Fish Curry without Oil
- Popcorn Crusted Fish Fingers
- Fish Cutlets
- Meen Curry with Ghee Bhaat
- Thai Steamed Fish
- Chettinad Fish Fry
- Hariyali Machli With Onion Pulao
How to Preserve
Keep the fish on ice—even in the refrigerator. It is no coincidence that fish is displayed on crushed ice in the markets. Fish rots quickly, even in the fridge, unless it is iced. Fish usually swim in water that is colder than air, sometimes a lot colder. They have evolved to survive in water that is just above freezing. Warm air increases the speed at which they spoil.
The best method for storing fresh fish in the refrigerator requires a cooling rack that fits inside a large shallow container such as a roasting pan. The cooling rack should be a grid or mesh design with many openings.
If the rack doesn't have legs, find a way to elevate it inside the large container. If you don't have a cooling rack, you can use another container, but punch several holes in it so the fish can drain.
Here's what to do when you bring your fish home:
- Take the fish out of the store packaging.
- Rinse it under cold water and use paper towels to dry the fish.
- Place the fish on the rack. Don't let the fish touch or overlap.
- Set the rack with fish inside the large container.
- Put crushed ice in the large container. Don't let the ice touch the fish on the rack. The ice level should fall just beneath the fish.
- Cover the container, rack, and fish with plastic wrap or aluminum foil. Seal it tightly and place it in the refrigerator.
If you store the fish for more than one day in this manner, replace the ice as it melts and pour off the water.
Freezing Fresh Fish
If you don't plan to eat the fish within a couple of days, freeze it instead.
- Remove the fish from the store packaging.
- Rinse it under cold water and use paper towels to dry it.
- Put the fish in freezer bags or containers.
- Label and date the bags or containers.
- Put in a freezer set at 0 degrees or colder.
For the best taste and nutrition, thaw and prepare the fresh fish within two weeks. Thaw the fish in the coldest part of the refrigerator.