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Fish - Omega 3 Benefits Australia's leading health research body, the National Health and Medical Research Council (NHMRC), suggests that Australians should eat more fish. This is because fish is low in fat, high in protein and an excellent source of omega 3 fatty acids. Researchers worldwide have discovered that eating fish regularly - one or two serves weekly - may reduce the risk of diseases ranging from childhood asthma to prostate cancer. Healthy ways to enjoy fish include baked, poached, grilled and steamed. Health benefits of eating fish Regular consumption of fish can reduce the risk of various diseases and disorders. Selected research findings include: • 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 (the back of the eye). • Cardiovascular disease - 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. • 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). • Eyesight - breastfed babies of mothers who eat fish have better eyesight, perhaps due to the omega 3 fatty acids transmitted in breast milk. • Inflammatory conditions - regular fish consumption may relieve the symptoms of rheumatoid arthritis, psoriasis and autoimmune disease. Foods rich in omega 3 fatty acids The recommended daily amount of omega 3 fatty acids from fish is 200-600mg and from plants it is 1-2g. The following are approximate amounts of omega 3 fatty acids per 60g serve of varieties of fish: • Salmon (fresh Atlantic) 1,200mg • Smoked salmon 1,000mg • Canned salmon 500mg • Sardines 1,500mg • Trout (fresh rainbow) 350mg • Gemfish 300mg • Blue-eye, shark (flake), salmon, squid 250mg • Scallop or calamari 200mg • Sea mullet, abalone 170mg • Canned tuna 145mg • Orange roughy or sea perch 7mg. The following are approximate amounts of omega 3 fatty acids per 60g serve of other foods: • Two slices of fish oil enriched white bread 27mg • Lean beef or lamb 40mg • One fish oil enriched egg 200mg • Fish oil enriched margarine (10g) 60mg • One regular egg 40mg. • Fish oil reduces risk of heart disease Hundreds of studies have been done on fish or fish oils and their role in the prevention or treatment of heart disease. A review in the British Medical Journal recommends fish or fish oil supplements to prevent heart attacks, particularly in people with vascular disease. How omega-3 fats reduce heart disease is not known, but they are known to lower blood triglycerides and blood pressure, prevent clotting, are anti-inflammatory and reduce abnormal heart rhythms. Healthy ways to cook fish Healthy ways to cook fish include: • Baking - make shallow cuts along the top of the fish. Put into a greased dish and cover with foil. Flavour with herbs, lemon juice and olive oil. Bake at around 180°C and baste frequently. • Shallow frying - dry and flour the fish. Place a small amount of oil or butter in the pan. Fry the fish at a medium heat. • Grilling - cut slashes into whole fish to help the heat penetrate the flesh. Place fish on a preheated grill. Baste frequently. • Poaching - not suitable for flaky varieties. Place fish in gently simmering stock. Whole fish should be placed in a pan of cold stock, which is then slowly brought up to a gentle simmer. • Steaming - put fish in a steamer or on a plate over a saucepan containing gently boiling water. Cover. Ref: www.goforyourlife.vic.gov.au |
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