Check Asthma, Depression, Diabetes, CVDs By Eating FishCheck Asthma, Depression, Diabetes, CVDs By Eating FishA leading health research body has suggested that people eat more fish. This is because fish is low in fat, high in protein and an excellent source of omega 3 fatty acids. Researchers worldwide have discovered that eating fish regularly one or two serves weekly may reduce the risk of diseases ranging from childhood asthma to prostate cancer. Healthy ways to enjoy fish include baked, poached, grilled and steamed.
Health benefits of eating fish
Regular consumption of fish can reduce the risk of various diseases and disorders. Selected research findings include:
Asthma: Children who eat fish may be less likely to develop asthma.
Brain and eyes: Fish rich in omega 3 fatty acids can contribute to the health of brain tissue and the retina (the back of the eye).
Cardiovascular disease: Eating fish every week reduces the risk of heart disease and stroke by reducing blood clots and inflammation, improving blood vessel elasticity, lowering blood pressure, lowering blood fats and boosting 'good' cholesterol.
Dementia: Elderly people who eat fish or seafood at least once a week may have a lower risk of developing dementia, including Alzheimer's disease.
Depression: People who regularly eat fish have a lower incidence of depression (depression is linked to low levels of omega 3 fatty acids in the brain).
Diabetes: Fish may help people with diabetes manage their blood sugar levels.
Eyesight: Breastfed babies of mothers who eat fish have better eyesight, perhaps due to the omega 3 fatty acids transmitted in breast milk.
Inflammatory conditions: Regular fish consumption may relieve the symptoms of rheumatoid arthritis, psoriasis and autoimmune disease.
Prematurity: Eating fish during pregnancy may help reduce the risk of delivering a premature baby.
Foods rich in omega 3 fatty acids:
The recommended daily amount of omega 3 fatty acids from fish is 200600mg and from plants it is 12g.
The following are approximate amounts of omega 3 fatty acids per 60g serve of varieties of fish:
Salmon (fresh Atlantic) 1,200mg
Smoked salmon 1,000mg
Canned salmon 500mg
Sardines 1,500mg
Trout (fresh rainbow) 350mg
Gemfish 300mg
Blue-eye, shark (flake), salmon, squid 250mg
Scallop or calamari 200mg
Sea mullet, abalone 170mg
Canned tuna 145mg
Orange roughy or sea perch 7mg.
The following are approximate amounts of omega 3 fatty acids per 60g serve of other foods:
Two slices of fish oil enriched white bread 27mg
Lean beef or lamb 40mg
One fish oil enriched egg 200mg
Fish oil enriched margarine (10g) 60mg
One regular egg 40mg.
Where to get help
An accredited practising dietitian, contact the Dietitians Association of Nigeria.
Things to remember
Eating one or two serves of fish weekly can reduce the risk of a range of diseases, from childhood asthma to prostate cancer.
Healthy ways to enjoy fish include baked, poached, grilled and steamed.
Avoid fish high in mercury such as shark, swordfish (broadbill) and marlin.
Pregnant women, women planning pregnancy and children up to six years of age should choose the fish they eat carefully.
Want to know more?
Go for More information from support groups, related links and references.
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