Fish – the simple four letter word includes a lot of meanings, favourite, intense, spicy and healthy food. It’s the favourite of all – except vegetarians. It’s not just a tasty food, but a nutritious ingredient that can be added to our daily diet to keep many diseases away. The world of fish is as deep as sea. How many varieties! How much tasty and infinite preparation methods as well! With its taste it has defeated everyone’s tongue and heart. That’s the reason why many people can’t even imagine a day without a fish meal at noon. How many people are among us who say, ‘how can I have my lunch without a piece of fish?’

King of all healthy non-vegetarian dishes

Fish is not just a tasty food for tongue but a healthy food for heart also. It’s the case of brain too. When chart of heart healthy and brain healthy foods are made, of course, fish come under both the categories. Protein rich food, yet less fat comparing to meat – is makes fish a most popular item on every dinning table. Also omega-3 fatty acids, some vitamins and rare minerals make it the king of all healthy non-vegetarian dishes.The chart shows the nutrition content of different types of fishes.

Mediterranean diet

Nutritionists and experts are always interested in knowing the specialties of those items find in sea and fresh water. Mediterranean people are healthier comparing others. That’s the main reason why their food secrets have raised interests in dieticians and food experts. Fish shares an important part in the daily diet of Mediterranean people.  Less meat content and greater fish content – that’s the main principle of Mediterranean diet. Passed from one generation to the next, no doubt, fish plays an influential role in Mediterranean diet.

Fish - different types

Fish is found in different varieties – tuna, mackerel, pomfret (butter fish), anchovies, sardine, shark, oysters, pearl spot etc. Pearl spot is most famous among fresh water fishes. Rohu and thiloppia are other common fresh water items. Prawns, crabs, lobster, squids, mussels etc are other sea fish-fresh water items.

Fishes may differ from one another due to the variations in taste and nutrients present. Sea water fish and fresh water fish are entirely different, both in terms of taste and nutrition value. Fat content in its flesh and nutritional factors may differ according to climatic variations. Proteins, vitamins, omega-3 fatty acids etc are obtained in abundance from fish. 

Pool of proteins

Proteins of fish are complete proteins which include all amino acids. They digest easily and are absorbed well. When 100 grams of fish is included in the diet of an adult, he gets almost half amount of protein needed for his body.

Complete packet of vitamins

• Vitamin A, B and D are found abundantly in fish. Vitamin B12 is obtained only through non-vegetarian items. Some sea water fishes like tuna, mackerel and sardine and non-fish items like crab are sole resources of vitamin B12. 100 grams of each of these items contain more than 80% of vitamin B12 needed for a person.
• For easy digestion and absorption of fats, vitamin B3 is most essential for the body. Vitamin B3, also known as niacin is needed to reduce cholesterol and control sugar level of blood stream. Its deficiency may lead to fatigue, loss of concentration, stress, tensions, depression etc. Fish is abundant in this vitamin and it’s found in anchovies, tuna, mackerel etc.
• Vitamin B6 - from the family of vitamins is found in fishes most. Cord and tuna are the major suppliers of vitamin B6.
• Vitamin D is most essential for the growth of bones and teeth. Tuna, mackerel etc are abundant in this vitamin. It’s found in the liver of cord and sharks. Cord liver oil is extracted from them.
• For eye health and body immunity power vitamin A is most essential. It’s the case of skin and hair. Fish oil is an abundant container of vitamin A.

Omega-3 fatty acids make fish special

It’s the most heard word in food discussions. What’s this omega-3 fatty acid? If defined in one phrase -it’s the protector of heart. These fatty acids are most essential for all body functions. But, those produced by body is not sufficient enough. It should be supplied through food itself. It’s found in abundant in fishes, particularly in sea fish to meet all our body requirements.

• It’s said that fat content of fish is good for health. It’s due to the presence of omega-3 fatty acids in their body fat. It’s to be noted that this fat is not harmful to the body.
• It can control body inflammation up to a limit, particularly at blood vessels and joints.
• To reduce triglyceride content of blood, omega-3 fatty acids play a vital role.
• To keep heart diseases away omega-3 fatty acids plays an important role thus protecting our heart.
• It’s best for the health of joints and reduces the friction between bones. Thus it acts as a lubricant for bones and joints reducing swells and pains and helping them to function properly.
• It helps anti-inflammatory medicines to function well. Thus it’s most effective in asthma.
• It’s believed that omega-3 fatty acids are effective in Alzheimer patients. Now also studies are going on to find how they can bring that faded memory back.
• Pregnant ladies and feeding mothers should include fishes in their diet which helps in the mental development of kid a lot.

So, fishes having more fatty content are rich in omega-3 fatty acids as well. Sardine, tuna and mackerel contain omega-3 fatty acids a lot.

Heart protecting sardine

Heart protecting fish – another name given to this fish! It’s scientifically proved as well. Public demand of this fish is very low and so, its price is also very cheap comparing other varieties. Yet, dieticians and food experts place sardines in the first position of their chart.

It’s a blessing to lower and middle class people as its price is low. Good proteins, fats and vitamins in low price, what else is needed for a middle class family to control their home budget! Sardines were preserved by Napoleon seeing its nutritional facts. Sardines lost their power in America a decade back. But increased rate of heart patients have most recently made it a demanding fish.

• Omega -3 fatty acids and vitamin contents make sardines a special diet. Since it comes in the category of small fishes in the food chain with less content of mercury, it’s really a healthy diet.
• To protect our body, it needs many factors. If you are in need of good proteins, eat sardines everyday. Since its proteins are easy digestible both kids and old people can use it regularly.
• Its fat content comes under non-harmful fats, particularly omega-3 fatty acids. It helps to reduce bad cholesterol and triglycerides of our body thus reducing the chances of blood pressure, cholesterol, strokes and heart attacks.
• Vitamin A, B-12 and D, Calcium and Phosphorous are present in good quantities in sardines.

Sardines contain a factor known as purins which later break down as uric acid which may alter cause gout, kidney problems like stone formation etc. So, such patients should control the use of sardine.

Prawns are most delicious

No doubt, it’s one of the most popular non-vegetarian dishes. Its taste makes it a favourite dish of everyone. Though it’s not categorized under fishes, it’s found in sea or fresh water and available in normal fish markets. They belong to crustacean category.

• Almost all nutritious factors of fishes are available in prawns as well.
• Omega-3 fatty acids, calcium, proteins, minerals and vitamins are the main contents of prawns.
• Vitamin B12 and selenium are the major factors found in prawns flesh.

But they have some harmful properties as well. They contain harmful fats and cholesterol a little bit. So, include them in your diet in a controlled manner only.

Lobsters, crabs, squids and mussels – Non-fish category

Lobsters are similar to prawns, but large in size. Its nutrition content is similar to prawns. Proteins, vitamins and omega-3 fatty acids are found in lobsters as well. Same is the case of cholesterol content. Main problem of prawns, lobsters, crabs and mussels is that they are exposed to sea pollution most. Harmful substances reaching sea water are most found in these sea items. Among animals of sea water, crabs, squid, mussels etc are those having an outer hard shell. Again, they have the same problems of cholesterol though they are very tasty.

• Mussels can be said to a variety sea food item. They are rich in omega-3 fatty acids, vitamins, minerals and proteins. But it’s to be noted that protein content of shelled sea organisms are not easy digestible comparing to sea fishes.
• Though they have fat and cholesterol, its amount is lower than meat.
• Zinc, selenium, iron, potassium, sodium, vitamin B12 – their quantities are almost similar to normal sea food items.

While buying fish

Fish is a healthy food if used in a controlled manner. Yet, following points should be noted while buying fish.

• Fish should never have bad or decaying smell.
• When rubbed on its skin it should be stiff and strong. Otherwise confirm that fish is not fresh. Bad fish may invite many diseases and bad health.
• Always use fresh fish. Never use refrigerated fish after one week. Also, clean the fish before placing it in freezer, removing its waste parts.
• Its eyes should be bright. Red and immersed eyes indicate that fish is not fresh.
• Its gills should be red in colour and holding moisture. Pale colour means fish is already 3-4 days old.
• Its stomach should not be broken.
• Its scales should be stiff and bright.

12 merits of fish diet

Fish is really a healthy item that can be included in our daily diet, at least for 3-4 days in a week. Try to include tuna, mackerel and sardines most as they are reservoirs of omega-3 fatty acids, proteins and calcium. There are many benefits of a fish diet. 12 points are listed below.

1. We get complete proteins from fishes. It can be used by both kids and adults, even patients. They help your body to remain healthy and in body building processes.
2. They improve the health of blood vessels and reduce the formation of plagues and clots inside them, thus protecting your heart.
3. It reduces heart problems 1/3 rd, if consumed regularly.
4. Since it controls the formation of clots and plagues in blood vessels, reduces the chances of strokes, paralysis and heart attacks.
5. They help to defend the body against cancer. They reduce the chances of intestine cancer, breast cancer and uterus cancer.
6. Main attraction of fishes is omega-3 fatty acids which acts as a shield against many harmful diseases.
7. Consumption of ghee content fishes protects your brain from Alzheimer disease and other memory related problems of old age.
8. Fish diet is a good relief to patients suffering from joint pains and bone disorders.
9. Fishes are great suppliers of vitamins – particularly vitamin A, D and different B vitamins.
10. Protects your bones and teeth
11. Minerals and some other contents of fishes are necessary for keeping many body functions in a regular and balanced way.
12. Presence of omega-3 fatty acids reduces blood pressure and associated diseases.

Fish has some harmful effects too

Till now I have explained the good sides of fish diet. It has some harmful effects as well. Shelled sea food items may cause allergies. Since they belong to flesh items, they may be damaged easily if not preserved well. Air and water pollution are affecting sea fishes also. Many fish items like prawns may contain harmful substances like mercury, lead etc. Same is the case of big fishes. Shelled animals are distilling water and hence more chances are there to be get infected by poisonous substances of sea water including wastes disposed by men. Such chemical substances are enough to cause damages to our nervous system and defense mechanism of our body.

While preparing fish

• Never cook decayed or bad smelled fish.
• Instead of fried items, try curry fishes. When fish is cooked in this way we get almost everything of fish nutrition. If fried, they may loss many good elements needed for our body.
• Steamed fish is the best alternative for fried one. Also, it’s the best way to cook fish.
• Never reheat already cooked fish repeatedly. Also, never keep fish in the freezer more than one week.

• Written by Sandhya Rani.
• In category Nutrition.
• 12 years ago.

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