Since I came to the United States realized how people eat the fish and in general how they cook up. Before talk about that I want to talk about the importance of the fish on human diet.
The fish has several advantages because they are lightweight, have few calories and help control cholesterol levels in the blood. They have practically all the nutrients needed to meet the demand of the body such as calcium, phosphorus, iron, iodine, cobalt and vitamins A, B1, B2 and D.
But what really draws attention to fish are omega 3 oils. This type of fat – essential fatty acids – is beneficial to health because it reduces the risk of heart disease and atherosclerosis and helps cell renewal, in brain development and fighting inflammation.
In addition, omega 3 works as an adjunct in the treatment of depression, anxiety, sleep problems, high blood pressure, relieving pain caused by rheumatoid arthritis and protects the skin against ultraviolet rays. It also plays a vital role in our diet, not only for building the structure of nerves, supporting brain messengers and building the brain itself, but also for fat loss and muscle maintenance. Omega3 fish oil consists of long-chain fatty acids EPA (Eicosapentanoic acid) and DHA (docosohexanoic acid).
According to the U.S. National Library of Medicine, the effectiveness for FISH NUTRIENTS are as follows:
- High triglycerides. High triglycerides are associated with heart disease and untreated diabetes. To reduce the risk of heart disease, doctors believe it is important to keep triglycerides below a certain level. Doctors usually recommend increasing physical activity and restricting dietary fat to lower triglycerides. Sometimes they also prescribe drugs such as gemfibrozil (Lopid) for use in addition to these lifestyle changes. Now researchers believe that fish oil, though not as effective as gemfibrozil, can reduce triglyceride levels by 20% to 50%. One particular fish oil supplement called Lovaza has been approved by the FDA to lower triglycerides. Lovaza contains 465 milligrams of EP and 375 milligrams of DHA in 1-gram capsules.
- Likely effective for…
- Heart disease. Fish oil may be effective in keeping people with healthy hearts free of heart disease. People who already have heart disease may be able to lower their risk of dying from heart disease by taking fish oil. Though not all researchers agree, some investigators believe that fish oil may be even more effective in reducing death from heart attacks than a group of commonly used cholesterol-lowering drugs called “statins.”
Possibly effective for…
- High blood pressure. Fish oil seems to produce modest reductions in blood pressure in people with high blood pressure. The omega-3 fatty acids in fish oil seem to be able to expand blood vessels, and this brings blood pressure down.
- Rheumatoid arthritis. Fish oil alone, or in combination with the drug naproxen (Naprosyn), seems to help people with rheumatoid arthritis get over morning stiffness faster. People who take fish oil can sometimes reduce their use of pain medications such as nonsteroidal anti-inflammatory drugs (NSAIDs).
- Menstrual pain (dysmenorrhea). Taking fish oil alone or in combination with vitamin B12 seems to improve painful periods and reduce the need for pain medications such as nonsteroidal anti-inflammatory drugs (NSAIDS).
- Attention deficit-hyperactivity disorder (ADHD) in children. Taking fish oil seems to improve thinking skills and behavior in 8 to 12 year-old children with ADHD.
- Raynaud’s syndrome. There’s some evidence that taking fish oil can improve cold tolerance in some people with the usual form of Raynaud’s syndrome. But people with Raynaud’s syndrome caused by a condition called progressive systemic sclerosis don’t seem to benefit from fish oil supplements.
- Stroke. Moderate fish consumption (once or twice a week) seems to lower the risk of having a stroke by as much as 27%. However, eating fish doesn’t lower stroke risk in people who are already taking aspirin for prevention. On the other hand, very high fish consumption (more than 46 grams of fish per day) seems to increase stroke risk, perhaps even double it.
- Weak bones (osteoporosis). Taking fish oil alone or in combination with calcium and evening primrose oil seems to slow bone loss rate and increase bone density at the thigh bone (femur) and spine in elderly people with osteoporosis.
- Hardening of the arteries (atherosclerosis). Fish oil seems to slow or slightly reverse the progress of atherosclerosis in the arteries serving the heart (coronary arteries), but not in the arteries that bring blood up the neck to the head (carotid arteries).
- Kidney problems. Long-term use (two years) of fish oil 4-8 grams daily can slow the loss of kidney function in high-risk patients with a kidney disease called IgA nephropathy. Fish oil also seems to reduce the amount of protein in the urine of people who have kidney disease as a result of diabetes.
- Bipolar disorder. Taking fish oil with the usual treatments for bipolar disorder seems to improve symptoms of depression and increase the length of time between episodes of depression. But fish oil doesn’t seem to improve manic symptoms in people with bipolar disorder.
- Psychosis. Taking a fish oil supplement might help prevent full psychotic illness from developing in people with mild symptoms. This has only been tested in teenagers and adults up to age 25.
- Weight loss. Some evidence shows that eating fish improves weight loss and decreases blood sugar in overweight people and people with high blood pressure. Preliminary research also shows that taking a specific fish oil supplement 6 grams daily (Hi-DHA, NuMega), providing 260 mg DHA/gram and 60 mg EPA/gram, significantly decreases body fat when combined with exercise.
- Endometrial cancer. There is some evidence that women who regularly eat about two servings of fatty fish per week have a reduced risk of developing endometrial cancer.
- Age-related eye disease (age-related macular degeneration, AMD). There is some evidence that people who eat fish more than once per week have a lower risk of developing age-related macular degeneration.
- Reducing the risk of blood vessel re-blockage after heart bypass surgery or “balloon” catheterization (balloon angioplasty). Fish oil appears to decrease the rate of re-blockage up to 26% when given for one month before the procedure and continued for one month thereafter. Apparently, taking fish oil before surgery is important. When taken for less than one month before angioplasty, fish oil doesn’t help protect the blood vessel against closing down.
- Recurrent miscarriage in pregnant women with antiphospholipid syndrome. Taking fish oil seems to prevent miscarriage and increase live birth rate in pregnant women with a condition called antiphospholipid syndrome.
- High blood pressure and kidney problems after heart transplant. Taking fish oil seems to preserve kidney function and reduce the long-term continuous rise in blood pressure after heart transplantation.
- Damage to the kidneys and high blood pressure caused by taking a drug called cyclosporine. Cyclosporine is a medication that reduces the chance of organ rejection after an organ transplant. Fish oil might help reduce some of the unwanted side effects of treatment with this drug.
- Movement disorder in children (dyspraxia). Taking fish oil orally, in combination with evening primrose oil, thyme oil, and vitamin E (Efalex, Efamol Ltd), seems to improve movement disorders in children with dyspraxia.
- Developmental coordination disorder. A combination of fish oil (80%) and evening primrose oil (20%) seems to improve reading, spelling, and behavior when given to children age 5-12 years with developmental coordination disorder. However, it doesn’t seem to improve motor skills.
- Preventing blockage of grafts used in kidney dialysis. Taking fish oil orally seems to help prevent clot formation in hemodialysis grafts.
- Psoriasis. There is some evidence that administering fish oil intravenously (by IV) can decrease severe psoriasis symptoms. But taking fish oil by mouth doesn’t seem to have any effect on psoriasis.
- High cholesterol. There is interest in using fish oil in combination with “statin” drugs for some people with high cholesterol. Doctors were worried at first that taking fish oil might interfere with statin treatment, but early studies show this is not a problem, at least with the statin called simvastatin. Scientists think fish oil may lower cholesterol by keeping it from being absorbed in the intestine. There is some evidence that using vitamin B12 along with fish oil might boost their ability to lower cholesterol.
- Coronary artery bypass surgery. Taking fish oil seems to prevent coronary artery bypass grafts from re-closing following coronary artery bypass surgery.
- Cancer-related weight loss. Taking a high dose (7.5 grams per day) of fish oil seems to slow weight loss in some cancer patients. Some researchers believe these patients eat more because the fish oil is fighting depression and improving their mood.
- Asthma. Some research suggests fish oil may lower the occurrence of asthma in infants and children when taken by women late in pregnancy. Furthermore, fish oil seems to improve airflow, reduce cough, and lower the need for medications in some children with asthma. However, fish oil treatment doesn’t seem to provide the same benefit for adults.
The consumption of fish is very suitable for children and the elderly, since it is directly linked to school development and the prevention of Alzheimer’s disease. As in my country the consumption of fish and seafood is huge and we have a culture of it, we also have the know about how to treat and purchase it. To ensure that all these benefits can be reaped, see the list below to make sure that the fish is fresh and of good quality:
- The eyes must be bulging and bright, because they are not fresh fish have sunken eyes;
- The skin is shiny and the flesh is firm (very young, but tough);
- The tail should be moist and flexible;
- If you have scales, they should be firm and uniform;
- The gills should be bright, with colors ranging from dark red to pink, and with clear mucus;
- Despite its smell, the odor must be smooth, as well as the sea.
- The meat should be moist and glossy, with no signs of discoloration;
- If you are into steaks, it should not have fluid around them;
- The pieces can not have dry ends.
Even whole or in steaks, fish should always be wrapped in sheets / flakes of ice, refrigerators with a maximum temperature of 42° F and can not be in contact with other foods to prevent cross-contamination.
Fresh fish should be eaten or frozen within 24 hours. Avoid leaving the room temperature or with heat.
The frozen, dried, salted or canned fish must be within the validity period. The frozen fish should be well packed in tightly closed and sealed packaging. Opt for transparent packaging allowing analysis of the product. The meat should not be discolored, stained or spotted. Note that there is no irregular formation of ice that can form by freezing and thawing.
To make better use of Fish nutrients and its characteristics, the ideal is to prepare the fish with the skin and grill or baking it. Frying affects the absorption of omega 3 in the body.
Cooking the fish without the skin or bones is providing it from cooking with part of the fatty acids that are located next to them. We are not to take full advantage of the special characteristics of it as healthy food.
Always cook the fish in low heat. Because if you place that meat on high heat, most of the Omega3’s will be lost. Cooking with the skin, also help to avoid that.
Quantity recommended per person per meal: 1 pound of fish.
I hope this post will be helpful!