Wednesday, October 12, 2011

Oily Fish for Better Health

What types of oily fish are there?

There are many types of oily fish to choose from. You might find some, like kippers, quite strong tasting if you aren’t used to them, there are plenty of others to try!
  • Anchovy (நெத்திலி மீன் )
  • Carp (கெண்டை மீன்)
  • Eel (விலாங்கு மீன்)
  • Herring (Bloater)
  • Hilsa
  • Jack (also known as Scad, Horse mackerel and Trevally)
  • Mackerel
  • Orange roughy
  • Pilchards
  • Salmon
  • Sardines (சூடை மீன்கள்)
  • Sprats
  • Swordfish
  • Trout
  • Tuna (fresh)
  • Whitebait

Why should I eat oily fish?

As fish contains essential vitamins such as niacin, and minerals such as selenium and iodine, it makes a great addition to your meal. Oily fish in particular is said to be rich in omega 3 and vitamins A and D. White fish does contain some omega 3 fatty acids, but at much lower levels than oily fish. Oily fishes are power house of Omega-3 Fatty Acids which can lift your mood. Most fish are rich in Vitamin B12 and Vitamin B6, which are responsible for the Serotonin production. To get the best out of your fish, experts recommend opting for steamed, baked or grilled fish rather than fried; fried food often contains a much higher fat content, especially if they are cooked in butter. 


Healthy fat:
Oily fish such as sardines, herring and mackerel are very rich sources of certain polyunsaturated fats known as omega-6 and omega-3 essential fatty acids. These fatty acids cannot be manufactured by the body and have to be obtained from food. We have only recently become more aware of how important these types of fats are and what a positive effect they have on our health. There are small amounts of these fats in white fish, but oily fish have significantly higher levels. 100g of cod (white fish), mackerel, sardines and fresh tuna contain 0.3g, 3.3g, 1.7g and 1.6g of omega-3 fatty acids respectively.


Benefits of Omega-3:
Researchers have now discovered and identified the many benefits of omega-3 essential fatty acids and we have listed them below:
  • They reduce the levels of "bad" LDL cholesterol in the blood.
  • They can alleviate inflammatory diseases such as arthritis and help to reduce the amount of medication taken for them.
  • They lower blood pressure.
  • They prevent the blood from forming clots, which therefore reduces the risk of heart attack and stroke.
  • Omega-3 protects against heart and circulatory problems.
  • It is good for the healthy development of the brain and eyes.
  • It reduces the risk of thrombosis.
  • It is good for sufferers of gout.
  • Omega-3 clears cholesterol from the arteries, widening the artery walls and increasing elasticity.
  • Omega-3 increases the levels of "good" HDL cholesterol in the blood, which protects the heart.
  • People who regularly consume oily fish are less likely to suffer dementia or Alzheimer's.
  • Oily fish consumption reduces the risk of depression and helps people who are depressed to overcome it.
  • Omega-3 is good for the development of a healthy baby, although pregnant women should limit themselves to no more than two portions of oily fish a week.


What else do Oily fish contains?
Oily fish are also rich in many vitamins and minerals that are vital for the correct functioning of the body.

Fat-soluble vitamins are plentiful in oily fish, due to the fact that they are absorbed by the fats contained within the fish. The fat-soluble vitamins are A, D, E and K and all are found in significant amounts in oily fish.

Vitamin D can be manufactured by the body when exposed to sunlight every day, but in the UK, you are not necessarily guaranteed sunshine every week let alone every day and therefore it may be necessary to acquire vitamin D from foods.

Oily fish is also a very good source of important minerals such as iodine, selenium, calcium, zinc, phosphorous and magnesium.

Calcium is obtained when the bones of small fish are eaten such as in sardines, whitebait or anchovies and iodine is important for the thyroid to work properly. A deficiency in iodine will cause the thyroid gland in the neck to swell and it will leave you feeling extremely tired and lethargic. It can often cause people to put on weight and make it very difficult for them to subsequently lose it.

How much is too much?

As mentioned above, we should be including one portion of oily fish in our diet, but there are maximum levels recommended for health reasons and concerns about numbers of fish; after all, we want to protect the environment for generations to come.
For those who still wish to have an intake of omega 3 fatty acids can choose to take supplements with a combination of omega 3 6 9 or just the single omega 3. These supplements can be found in most good health stores.


Omega-3 Supplements: Cod-Liver Oil Tabs






Reference:

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