Fish is an excellent source of good quality protein, is low in  saturated fat and contains polyunsaturated fatty acids such as essential omega-3 polyunsaturates (EPA and DHA). It is also a good source of some vitamins, particularly vitamin D. What's All The Fuss About? The benefits of omega-3 fatty acids in the diet are becoming increasingly recognised. Omega-3 fatty acids are believed to play a role in protecting against heart disease, preventing blood clotting, decreasing triglycerides and bad cholesterol and have anti-arrhythmic effects. EPA and DHA are also believed to reduce the risk of stroke, are anti-inflammatory and benefit people with autoimmune diseases. DHA in particular has been shown to be very important for the central nervous system and retina development in babies, before and after pregnancy. Does Fish Provide Other Trace Nutrients? As well as being the best source of EPA and DHA, fish is also an excellent source of iodine, providing from 25% to 100% of women's Recommended Daily Intake. An adequate iodine intake is important for normal thyroid function and is also essential for critical periods in foetal development and early childhood. Recent research has shown that in Australia we don't get enough iodine in our diet. Even though certain types of fish can accumulate higher levels of mercury than others, it is widely recognised that there are considerable nutritional benefits to be derived from the regular consumption of fish. So How Much Fish Should I Eat? The minimum effective dose of fish oil has not yet been determined as this varies from study to study. One to two grams of omega-3 fatty acids approximates the amount consumed daily by several populations whose diet is rich in fish. Australia's Commonwealth Scientific and Industrial Research Organisation (CSIRO) recommends that three to five fish meals per week should provide a useful amount of omega-3. Low fat cooking methods such as grilling, baking and barbecues are preferable to frying. Is It Ok To Eat Tinned Fish? Tinned fish is a suitable alternative, especially the 'low salt' products. Tuna, sardines, herring and salmon are rich in omega-3 fatty acids. Aim to eat fresh, deep sea, oily fish in preference over tinned or frozen Which Fish Should I Eat? CSIRO has found the following fish to have the highest omega 3 content: sardines, ocean trout, Atlantic salmon, tuna, herring, mackerel. The following also contain omega 3 fatty acids but in lower amounts: whiting, barramundi, trevally, flake, flounder, mussels, oysters, prawns, crab, lobster, squid. Consumption of squid, shrimp and prawns should be restricted because of their high cholesterol Food Standards Australia New Zealand recommends limiting consumption of the following fish because of their high levels of mercury: swordfish, broadbill, marlin, shark/flake, orange roughy and catfish. Should I Eat Fish During Pregnancy? Although it’s really important to eat fish during pregnancy and breastfeeding, you need to be careful about which fish you choose. That’s because some fish may contain mercury levels that may harm an unborn baby or young child’s developing nervous system. Pregnant women, women planning pregnancy and young children should include a variety of fish as part of a healthy diet but limit their consumption of shark (flake), broadbill, marlin and swordfish to no more than one serve per fortnight with no other fish to be consumed during that fortnight. For orange roughy (also sold as sea perch) and catfish, the advice is to consume no more than one serve per week, with no other fish being consumed during that week. References Australia's Commonwealth Scientific and Industrial Research Organisation 2007, ‘Fish oils help keep the heart running smoothly’, viewed at http://www.csiro.au/resources/Omega-3-fish-oils.html#2 on 25 Sep 2009 Broadhurst, C.L., Wang, Y., Crawford, M.A., Cunnane, S.C., Parkinson, J.E. & Schmidt, W.F. (2002). Brain-specific lipids from marine, lacustrine, or terrestrial food resources: potential impact on early African Homo sapiens.Comp. Biochem. Physiol. B. Biochem. Mol. Biol.131:653-673. Connor, W.E. (2000). Importance of n-3 fatty acids in health and disease.Am. J. Clin. Nutr.71:171S-175S. De Caterina, R., Madonna, R., Zucchi, R. and La Rovere, M.T. (2003). Antiarrhythmic effects of omega-3 fatty acids: from epidemiology to bedside.Am. Heart J.146:420 – 430. Eastman, C.J. (1999). Editorial: Where has all our iodine gone?Med. J. Aust.171:455 – 456. Food Standards Australia New Zealand 2004, Mercury in Fish, viewed at http://www.foodstandards.gov.au/foodmatters/mercuryinfish.cfm on 25 Sep 2009. Gunton, J.E., Hams, G., Fiegert, M. & McElduff, A. (1999). Iodine deficiency in ambulatory participants at a Sydney teaching hospital: is Australia truly iodine replete?Med. J. Aust.171:467 – 470. McDonnell, C.M., Harris, M. & Zacharin, M.R. (2003). Iodine deficiency and goitre in school children in Melbourne, 2001.Med. J. Aust.178:159-162. Sidhu, K.S. (2003). Health benefits and potential risks related to consumption of fish or fish oil.Regulatory Toxicology and Pharmacology.38: 336-344. Simopoulos, A.P. (2002). Omega-3 fatty acids in inflammation and autoimmune diseases.J. Am. College Nutr.21:495-505. |
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Is Fish Really Good For You?posted 27 Sep 2009 20:32 by Alessandra Edwards [ updated 4 Oct 2009 03:05 ] |