Fish-Major Part - Ponnusamy Karthik

Fish-Major Part Of A Healthy Diet

  • Sea foods are always relatively rich in essential vitamins and minerals.
  • They are an excellent and tasty alternative to poultry or red meats.
  • The regular consumption of fish is useful to keep our brains and heart healthy. ( i.e. twice or thrice per week is ideal ).
  • Fish has been considered as a healthy food from the olden days.
  • Fish is of low fat and high protein nature.
  • Fish is a part of a healthy diet.

Symbol Of Cultural Importance

Fish- Major Part
  • It is a cultural icon in Washington State.
  • To native American Indian tribes of Washington, fish is an integral part of their lives, and also serves as a symbol of their prosperity, culture and heritage.

Health Is Wealth

A fish contains the following

  1. Fatty acids – Omega 3
  2. Vitamins D, B 2 and A.
  3. Calcium &  phosphorus.
  4. Minerals:  iron, zinc, iodine, magnesium, selenium & potassium.
  5. Fish also contains a negligible amount of carbohydrates, fiber and sugar.

Fatty Acids – Omega 3

The human body is not producing omega-3 acids. So, we must take food containing omega-3 acids.  The omega-3 fatty acids are found in every kind of fish.

  • There are totally three types of omega – 3 fatty acids.
  • They are EPA, DHA and ALA.
  • Eating all three omega fatty acids at the required level is good for optimal health.
  • Among the three, the Alpha-Linolenic Acid ( ALA ) type omega fatty acid is found in plant sources (i.e., plant oils ).
  • Eicosatetraenoic acid ( EPA ) and Docosahexaenoic acid ( DHA ) are the two omega fatty acids found in fish.
  • The quantity differs and the quantity is very high in high fatty varieties such as salmon, trout, herring, canned mackerel, canned light tuna and oysters.
  • These fatty, oily fish is an excellent source of DHA and EPA.
  • These fish varieties help you to get your healthy dose of Omega 3.
  • An healthy diet includes the proper ratio of all three types of omega 3
  • Omega 3 fatty acids are an essential dietary component and help to maintain proper cell functioning throughout the body.

The Importance Of Omega-3 Acids

  • Omega 3 is polyunsaturated fat which provides the following health benefits.
  • Omega three fatty acids are vital to proper cell functioning and play an important role in various bodily systems.
  • They are essential and good for both physical and mental health.

Physical Health Benefits

The omega-three fatty acids  EPA, DHA and ALA are integral components of cells and help the cells to function in a perfect manner. They help for the formation of signaling molecules called eicosanoids which play a major role in the following

  1. Cardiovascular system: This system includes the heart, blood vessels and the blood.  The omega 3s help to maintain a healthy heart by lowering the blood pressure and reducing the risk of sudden death, heart attack, abnormal heart rhythms and strokes.
  2. Pulmonary system: This system includes the heart, blood vessels and the blood.  The omega 3s help to maintain a healthy heart by lowering the blood pressure and reducing the risk of sudden death, heart attack, abnormal heart rhythms and strokes.
  3. Pulmonary system: This system covers the lungs, airways and blood vessels.
  4. Immune system: This system includes bone marrow, spleen, lymphatic system and white blood cells.
  5. Endocrine system: This system includes the pancreas, adrenal glands, thyroid gland, pituitary gland, and hormones.
  6. The low level of sugar content is in favour of diabetes.
  7. The omega three fatty acids reduce the risk of arthritis and prevent inflammation.

Mental Health Benefits

According to the medical report, omega 3 plays an important role in brain development. Polyunsaturated fats  (omega 3 and omega 6) make up 20% of the brain’s overall weight.

  1. The omega 3s aid in healthy brain function.
  2. The omega 3s aid in infant development of vision and nervousness during pregnancy.
  3. medical studies reveal that every week fish consumption will improve more grey matter in your brain’s major functional tissue ( i.e., in the parts of the brain that regulate emotion and memory. )
  4. It lowers the rate of mental decline.

The medical report warns that an omega-3 deficiency has links to an increased risk of developing a range of mental health problems.

  • The prominent ones are depression, bipolar disorder, and attention-deficit/hyperactivity disorder ( ADHD ).
  • It may lower the risk of depression, ADHD,
  • The medical studies reveal that omega three acids may fight depression and significantly increase the effectiveness of antidepressant medications.
  • The high level of omega-3 consumption give benefits to neurodegenerative disorders such as Alzheimer’s disease and dementia.
  • Bipolar disorder can be avoided.
  • The consumption of vitamin D food is very good for proper functioning of our body.
  • Omega 3 acts like a steroid hormone in our body.

Vitamins D, B2 And A

  • Some varieties have high levels of vitamin B that are similar to many other protein-rich foods.
  • The fattier fish varieties can be a good source of vitamin D and vitamin A.

Calcium 

  • But most fish flesh does not provide a significant amount of
  • Canned fish such as Salmon and Sardines and contain bones that are softened during the canning process can be good sources of calcium. 

Sodium

  • Fishes are naturally low in sodium.
  • The dieticians recommend that we should use salt and sodium in moderation.
  • The current recommended level of sodium intake should be less than 2,300 milligrams per day.
  • For those with blood pressure problems, the intake should be less than 1500 milligrams per day.
  • Even the species with the highest level of sodium levels contain less than 100 milligrams per three-ounce cooked portion.

Ideal Food To Maintain Ideal Weight

  • Seafood is a low calories food when we compare it with meat and poultry.
  • The lower-fat species contain 100 calories or less per three ounces of their cooked portion.
  • Even the fattier species also contain a maximum of 200 calories or less per three-ounce of their cooked portion.
  • The way, method that we prepare the fish with ingredients will change the calorie count.
  • You will get the lowest calorie count in baked fish, grilled fish, and broiled fish.
  • A shrimp of three ounces provides about 100 calories and only 1.5 grams of fat.
  • Steamed scallops of three ounces provide 95 calories and less than one gram of fat.
  • So the daily consumption of seafood will lead to the consumption of fewer calories only.
  • This is the reason why seafood consumption is a good choice for diet-conscious people.
  • It will help them to lose extra weight and maintain an ideal weight.

Free From Digestion Problems

  • For people who have digestion problems, particularly for the aged people ( i.e., those who have chewing difficulties and digesting their food ), seafood can be a good choice.
  • The protein in seafood is easier to digest because it has less connective tissue than red meats and poultry.
  • The people get their daily protein needs as well as able to be free from digestion problems.

Precautions

  • For people who have digestion problems, particularly for aged people ( i.e., those who have chewing difficulties and digesting their food ), seafood can be a good choice.
  • The protein in seafood is easier to digest because it has less connective tissue than red meats and poultry.
  • The people get their daily protein needs as well as able to be free from digestion problems.

Precautions

  • The fresh ones are always better. The fresh ones taste good and very healthy.
  • The fish should be kept in ice and chilled immediately after catching.
  • For fresh fish, look for clear eyes and firm texture.
  • Instead of frying, there are preparation methods that can maintain the health benefits such as poaching, steaming, baking, broiling, stir-frying, and microwaving.
  • Some people have reservations about mercury levels.
  • Mercury, a potential contaminant in fish, is a toxic metal that can cause genetic abnormalities or damage to the brain and kidneys.
  • Always refer the lower mercury level fish varieties for better health and safety.

Conclusion

  • The health benefits of eating Omega three rich fish varieties provide many nutritional benefits for fewer calories.
  • The regular consumption of fish is useful to keep our barbarian heart healthy.
  • Seafood contains high equal high-quality that includes all of the essential amino acids for human health

2 thoughts on “Fish-Major Part Of A Healthy Diet”

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top