The Short Guide to the Benefits of Fish
And why you should bake or pan-fry instead of deep-fry
There are many types of fish and many benefits to eating fish. Fish is high in protein and filled with omega-3 fatty acids and vitamin D. It is recommended that people should eat fish at least one to two times a week as part of a healthy diet [1]. Aim for fresh, wild fish when possible rather than farmed. Wild fish contain more omega-3s and are lower in fat compared to farmed fish [2] There are two main types; white fish such as haddock, cod, snapper, and swai, which contain very little fat and ‘fatty’ fish such as herring, mackerel, anchovies, salmon, trout, and tuna [3]. Both types of fish are a great source of nutrients and have been linked to numerous health benefits which will be discussed below.
Great source of Omega-3s
Fish, specifically fatty fish, are a great source of Omega-3 fatty acids. There are three main omega fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). DHA and EPA are found in fish and other seafood and ALA is found mainly in plant oils such as flaxseed and walnuts. All to say that these fatty acids have shown to help protect against cardiovascular disease as they can lower cholesterol levels [4].
Important for growth and development
The omega-3 fatty acid, DHA is essential for growth and development, specifically brain and eye development[5]. Therefore, it is important pregnant women are eating enough omega-3s, namely through fish. Some fish however can be high in mercury which has been associated with negative health effects. These include swordfish, shark, mackerel, and tuna. Fish such as salmon, sardines, and trout have low-levels of mercury and are a better option for pregnant women.
Improved brain health
A regular intake of fish has also been associated with improved conditions of brain health. Your brain health often declines with aging. However, studies have shown that people who eat more fish have slower rates of mental decline [6]. Another study has shown that following the weekly recommended intake of broiled of baked fish can increase the amount of grey matter (the brain’s main functional tissue) in the parts of the brain responsible for memory [7].
Best ways to prepare fish
With freshly caught fish, it doesn’t take much to make it taste delicious. Season with garlic, pimento, chive, chadon beni, olive oil, salt & pepper and a squeeze of lime and bake it in the oven at 350∞F for 15–20 minutes and you have a great dish. While frying fish is a common practice in Trinidad & Tobago, the high temperatures of frying can damage the omega-3s found in fish [8]. If you do enjoy frying fish, aim for pan-fried options rather than deep-fried.
References
[1] “Dietary Reference Values for nutrients Summary report,” EFSA Supporting Publications, 2017, doi: 10.2903/sp.efsa.2017.e15121.
[2] Michael E.J. Lean, “Protein-rich Foods,” in Food Science, Nutrition & Health, 2006, pp. 158–161.
[3] B. P. Mohanty, A. Mahanty, S. Ganguly, T. Mitra, D. Karunakaran, and R. Anandan, “Nutritional composition of food fishes and their importance in providing food and nutritional security,” Food Chemistry, 2019, doi: 10.1016/j.foodchem.2017.11.039.
[4] F. Shahidi and P. Ambigaipalan, “Omega-3 fatty acids,” in Encyclopedia of Food Chemistry, 2018.
[5] J. C. McCann and B. N. Ames, “Is docosahexaenoic acid, an n-3 long-chain polyunsaturated fatty acid, required for development of normal brain function? An overview of evidence from cognitive and behavioral tests in humans and animals,” American Journal of Clinical Nutrition. 2005, doi: 10.1093/ajcn.82.2.281.
[6] M. C. Morris, D. A. Evans, C. C. Tangney, J. L. Bienias, and R. S. Wilson, “Fish consumption and cognitive decline with age in a large community study,” Archives of Neurology, 2005, doi: 10.1001/archneur.62.12.noc50161.
[7] C. A. Raji et al., “Regular fish consumption and age-related brain gray matter loss,” American Journal of Preventive Medicine, 2014, doi: 10.1016/j.amepre.2014.05.037.
[8] Y. Moradi, J. Bakar, A. A. Motalebi, S. H. Syed Muhamad, and Y. Che Man, “A Review on fish lipid: Composition and changes during cooking methods,” Journal of Aquatic Food Product Technology, 2011, doi: 10.1080/10498850.2011.576449.
Information this week by: Kirstyn Church, an Associate Nutritionist with Nutrition Consulting Services. Tru Valu Supermarket is one of the leading grocery chains in Trinidad and Tobago with five stores and the best customers. Have a question? Email us truvalusupermarkets@gmail.com.
