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An excellent source of protein, fish contains compounds called omega-3 oils that do wonders for our health.
In 1979, scientists observed that Greenland Eskimos – despite a diet including seal blubber and other high-fat foods – had a low incidence of heart disease because they were eating “oily” fish rich in omega-3.
Subsequent research showed that omega-3 fatty acids also suppress blood clotting and can protect against heart arrhythmias (irregularities).
The Journal of the American Medical Association reported in 1998 that at least one fish meal per week resulted in a 52% reduced risk of sudden cardiac death, omega-3 was hailed as the Holy Grail of Longevity.
Researchers from the University of Granada, Spain, discovered that omega-3 helps reduce our chances of developing ulcerative colitis (inflammation of the colon causing chronic abdominal pain and bloody diarrhoea) and a related disorder called Crohn’s disease (inflammation in the small intestine).
The University of Sydney noted that children who regularly ate oily fish had a four times lower risk of developing asthma than those who didn’t.
And Harvard Medical School found omega-3 fatty acids to be an important ally in the battle against the mood swings that occur in people suffering from bipolar disorder and depression.
Omega 3 is found in all fish, but is particularly abundant in salmon, sardines, mackerel, herrings, kahawai and trevally. But how much do we actually eat?
Public health dietitian Kate Sladden says “Results from the 1997 National Nutrition Survey showed that 15% of the population were eating canned fish at least once a week and 13% of the population were eating steamed/baked/grilled/raw fish at least once a week.
“Fifteen per cent were eating fried battered fish at least once a week. However, this is not a good choice due to the extremely high fat content.”
The National Heart Foundation of New Zealand (www.nhf.org.nz) recommends the consumption of fish (not fried) twice a week to gain cardiovascular health benefits.
There are plenty of other ways to savour this versatile food, such as eaten raw, grilled, barbecued or steamed (see recipe). Dean Betts, author of Fish! Fish! Fish! says, “I find that good fish has no rival. It is pure, it appeals to all my senses, and at the same time contributes to my good health.”
Kate agrees. “Fish is an excellent choice to provide the protein component of a meal. It is also low in saturated fat and is a good source of minerals and some of the B vitamins. For cost and convenience, canned fish is an alternative to fresh fish and has all the same advantages.”
While welcoming the good news regarding canned fish, it’s wise to check labels for fat and sodium content (the recommended sodium intake is 920mg to 2300mg per day) and choose fish which is canned in water or brine rather than oil.
The level of mercury in certain types of canned fish is another factor to consider. Mercury occurs naturally in ocean sediment and is transformed by bacteria into methylmercury that has the potential to affect the nervous system, particularly in the developing foetus.
According to www.foodstandards.govt.nz, pregnant women (and those considering pregnancy) should limit their consumption of shark/flake, ray, swordfish, barramundi, gemfish, orange roughy, ling, southern bluefin tuna and fish caught in geothermal waters, to four portions per week (an average portion would contain about 150g of fish). Other fish, including canned tuna, can be consumed as often as desired. Where possible, choose to eat a variety of fish.
Note, the dietary information given here is general. A balanced diet is recommended. If you have any special dietary requirements, talk to your doctor or dietitian.
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