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Why should I eat more fish?
They lower the rate at which
the lever manufactures fat

They reduce the tendency of blood to clot

They repair arteries damaged by lack of oxygen owing to fatty deposits

They lower the blood pressure

Fishes
The importance of fish as a source of food varies with geographical factors and with availability of other foods. People living near the sea or on banks of rivers are likely to be fish eaters. In many parts of India and Japan fish is a staple food but in North America where milk and meat are freely consumed, comparatively less fish is eaten.

The taste of fish depends on whether it is obtained from salt or fresh water, its fat content, and whether it is eaten fresh or after preservation.

Cooking
Steaming is generally assumed  to be the best form of cooking, to retain calories, vitamins and minerals. This is a fallacy, as a considerable loss in nutritive value occurs during steaming.

The maximum loss occurs when fish is boiled and the water discarded.

Cooking in vinegar increases the available calcium, as the bones become soft and can be eaten

Fried fish has a high calorific value due to the retention of fat; the flavour of fish can also be preserved by frying.

Composition:

  • Calories The calorie value of the edible portion depends on its fat content and thus on season.
  • Fats Fish is rich in poly unsaturated fatty acids called omege-3s: mainly, eicosapentaenoic acid (EPA) [in salt water fish], and docosahexaenoic acid (DHA). Like aspirin, these omega-3s make platelets in the blood less likely to stick together and may reduce inflammatory process in blood vessels. Eating fish is therefore claimed to decrease heart disease.
  • Vitamins Fish that contain much fat are rich in vitamin A & D. Oil from shark, cod and helibut livers is very rich in these vitamins. vitamins of the B group - mainly nicotinic acid - and vitamin C are present in raw fish, but the latter is largely destroyed by cooking.
  • Minerals

    Iodine Salt water fish are particularly rich in iodine; those who regularly eat these fish rarely suffer from iodine deficiency.
    Phosphorus and Calcium The phosphorus content of fish is high, and those who chew fish bones can absorb a fair amount of phosphorus and calcium. Fish also contains Copper

Studies and findings:
  In 1997 a study followed 1800 men from Chicago area for 30 years and found that those who ate 225 gms of fish a week had a 40% lower risk of fatal heart attack than those who ate no fish.

Fish eaters have lower risk of oral and digestive track cancer. As per study, researchers at the Mario Negri Institute, Milan, say that people who ate fish just once a week, the the risk of esophageal cancer was 30% lower than those who ate none.

Scientists speculate that fatty acids prevalent in sea foods inhibit tumour growth

Fish oil is reported to be beneficial in rheumatoid arthritis. High doses of fish oil supplements taken long term and with pain medication can reduce joint swelling, ease morning stiffness, lessen fatigue in people with rheumatoid arthritis as per dozens of studies.

Oily fish helps block breast cancer because the omega-3 fatty acid content boosts the immune system ability to respond to developing tumours

 

Nutritive values of  various types of fishes
Type of Fish  Energy (kcal) Protein (g) Carbohydrate (g) Fat (g) Fibre (g) Calcium (mg) Iron (mg) ▀Carotene (¨g) Thiamine (mg) Riboflavin (mg) Niacin (mg) Vit C (mg) Na (mg) K (mg)
Pomfret  87 17 1.8 1.3 - 200 0.9 - - 0.15 2.6 - - -
Rohu 97 16.6 4.4 1.4 - 650 1.0 - 0.05 0.07 0.7 22 101 288
Sardine 101 21 - 1.9 - 90 2.5 - - - 2.6 - - -
Singhala 167 20.9 13.9 3.1 - 98 1.8 - - - - - - -

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