Snapper: Most fish are high in protein, low in saturated fat and a unique source of omega-3 essential fatty acids. Snapper is no exception. This fish is a very good source of protein, and a food capable of pro viding almost 15 per cent of our daily value for omega-3 fatty acids in one 4-ounce serving.
Consuming fish rich in omega-3 fats, such as snap per, promotes cardiovascular health by increasing heart rate variability.
Black pomfret : Pomfret has a light texture and sweet, rich flavour. It has high fat content, hence its alternate name, butterfish.
Like most others, this one provides calcium, vitamins A and D, and B-vitamins, including Vitamin B12, vital for the nervous system. It also offers iodine, critical for the thyroid gland. A useful brain food, the pomfret is good for eyesight and healthy hair and skin.
Mackerel : The benefits of oily fish like mackerel are well documented. They are full of omega-3 essential fats, which help protect against heart disease, cancer, depression, dementia and inflammation associated with arthritis. There are cononcerns about mercury levels found in some large fish such as shark and swordfish, but in general, smaller fish such as mackerel are found to have lower levels.
Sardine : Tiny, sleek and silvery, sardines are packed with Coenzyme Q10 (CoQ10), a nutrient found in body cells. It is believed to have antioxidant properties and enhances physical energy. Studies have also found that CoQ10 benefits those with cardiovascular diseases, particularly hypertension and congestive heart failure. In addition, these nutri- tional powerhouses are also ample sources of vitamin B12, selenium, omega-3 oils, protein, phosphorus and vitamin D. And they’re cheap too.
Salmon: Salmon is considered to be healthy due to its high protein levels, omega-3 fat- t y acids, and high vitamin D content. It is also a source of good cholesterol, ranging from 23- 214 mg/100g, depending on the species. Most of the salmon available for human consumption today is farmed, but several independent studies have found concentrations of PCBs and other contaminants at levels of up to 10 times higher in farmed salmon.
These contaminants seem to be getting to the fish through the feed, which become concentrated in the oil of the salmon. Both wild and farmed salmon have low levels of mercury.
BIG GAINS
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.
Cardiovascular health: 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 are said to have better eyesight, perhaps due to the omega-3 fatty acids in breast milk.
NEED TO KNOW
Pregnant women, women planning pregnancy and children up to six years of age should choose the fish they eat carefully.
Try to trace the source of your fish. Deep sea and coldwater fish is safer than coastal varieties.
If you want a body as streamlined as that of a fish, give the wonder oil a taste. Fish and fish oils may also help your weight-loss programme
Avoid drinking milk after consuming fish, as the latter takes longer to get digested
Cook easy For a delicious plate of fish, here are some pointers:
Always try Y-boned fish, as it is tastier (sardine, ladyfish, etc) Curried fish is a healthier alternative to fried fish as the oil in the fish is retained in the curry
Avoid deep-frying. Opt for tawa-fry, baked or steamed fish
While buying fish, opt for thick-skinned varieties rather than thinskinned as the former has more oil content than the latter