jefferyrn posted: " Fish is an incredibly versatile and broad food that can be prepared enough ways, that eating it every day wouldn't even seem like a challenge. Low in fat but high in protein, fish can easily serve as a center-of-the plate main focus of the meal (think a " Life Beyond the Casinos
Fish is an incredibly versatile and broad food that can be prepared enough ways, that eating it every day wouldn't even seem like a challenge. Low in fat but high in protein, fish can easily serve as a center-of-the plate main focus of the meal (think a pan-fried filet), or can be used as an appetizer (think sardines on toast).
I know what you are thinking. "I don't like sardines." Or maybe you think that filet of fish from McDonalds or the Whaler at Burger King or those fish and chips at the bar are enough fish for you. Well, those are fried and bring in a whole new problem. But a nice piece of halibut or salmon makes a great meal. Grilled on the barbeque or even from the Red Lobster. One of my favorites is Baja fish tacos. You can get the fish grilled in these too and most pubs have a version on the menu here in California.
Baja Tacos made with Salmon score big time. Although I would pick corn tortilla over these floor ones. More fiber.
Reduce the risk of heart attacks
A study of 40,000 men in the United States found that those who consumed at least one serving of fish every week decreased their risk of heart disease by 15 percent (via The National Library of Medicine). Other studies have also found that the risk of heart attacks and other heart disease is lessened among those who eat fish regularly (via Healthline).
That is quite a good number, 15 percent. If you could lose 15 percent of your body fat you would be happy. And guess what fish can help you lose weight too. Most fish meals have far fewer calories then their beef or even pork and chicken alternatives.
Fatty fish the better
While it may seem counterintuitive, the fattier the fish, the better it is for your heart. Fatty fish such as salmon, sea bass, and sardines are high in omega-3 fatty acid, which is optimal for heart health. These fatty fish actually contain two kinds of omega-3 fatty acids: DHA and EPA, both have which have been shown to have a number of wide-ranging health benefits (via Medical News Today). In addition to being heart-healthy, they have been shown to minimize inflammation in the body, and combat anxiety (via Harvard Health Letter).
Fatty fish, yikes right? Well, its not the same as biting into that hunk of lard someone didn't trim off your carnitas in you chili verde. But I don't like oily fish for sure. Salmon is great and sea bass is wonderful although sometimes more expensive. Sardines and anchovies might be good for my heart but I can't stomach them.
Brain food
While cognitive decline is a natural occurrence during the aging process, the consumption of fish has been shown to slow the rate of mental decline (via The National Library of Medicine).
Fish consumption is also shown to help with improving the functional tissue of the brain, in areas that deal with memory. Another benefit of the previously mentioned omega-3 fatty acids is that they help with brain health. Specifically, they aid in building the membranes around the brain cells, which improves their structure and function (via Medical News Today). A study from 2017 carried out by a number of California university research centers found that omega-3 fatty acids are able to increase the blood flow to the brain as well (via The National Library of Medicine). The same study found that there was a connection between omega-3 intake and improved cognitive function.
Of course fish are a brain food. Don't they travel in schools? Seriously, those same omega-3s that help protect your heart are also nourishing your brain and helping you think.
Vitamin D
The body creates vitamin D from exposure to direct sunlight. In sunny part of the world, humans ought to be able to soak up all of the vitamin D the body needs solely from the sun's rays, especially during the warmer months of the year (via The National Health Service). However, in regions without ample amounts of sun or during cloudy periods of the year, the body still needs vitamin D because the vitamin helps in regulating the amount of calcium in the body, and is essential in keeping the bones, teeth, and muscles in good shape (via The National Health Service).
Fish can provide a source of vitamin D year round, and you don't need to eat much of it either. A single 4-ounce serving of salmon can get you 100 percent of the recommended daily value. Nearly half of the United States population is vitamin D deficient, but a couple of outings to the fishmonger would put that problem to rest right away.
Makes since, considering Eskimos don't see much sunshine. They are getting their vitamin D from fish. On the Sunday morning show they talked about Eskimo ice cream. It's made from fish and doesn't really look like ice cream. I don't think I could eat it. Here is a link to the show:
Bottomline, fish is not just for Friday's anymore. It is a healthy protein choice that should be included in everyone's diet. Although we didn't discuss it in this article, shell fish, like shrimp, scallops, clams, crabs, and lobster (minus all that butter) are also a healthy choice. In fact I love Baja tacos made with shrimp.
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