Wednesday, 18 March 2015

Health Benefits of Eating Fish

www.wholefoodsmarket.com
By Iyabo Lawani

I grew up by the river side and fish was one food we never lacked. We where opportuned to have the fish  mongers hawk all kinds right in front of our home before getting to the markets. Oh yes ...   From Red Snapper, Grouper, Tilapia, Barracuda, Sole, Mackerel, Hake, to Herrings, Sardines to mention a few. There was always one type of fish or the other in the mother's pot cooking.


Fish is high in protein, and low in fat and it provides a whole range of health benefits to the body.
Fish is divided into three categories which are
...White fish, Oily fish and shellfish.

1. White-fleshed fish, such as Trout, Barracuda, Croaker, Plaice, Cod, and Hake,  in particular, are lower in fat than any other source of animal protein.

2.Oily fish are those with some oil such as Mackerel, Salmon, mullet, Catfish etc.  Oily fish are a rich source of vitamins A, D and E. They are also rich in essential omega-3 fatty acids which are essential for healthy brain, eye and nerve development in babies and children. They are also beneficial to your heart health and there is emerging evidence to suggest that eating fish reduces the risk of cancer and arthritis.

3.Shellfish: such as Crabs, Mussels, Oysters, Lobster, Prawns are also rich in protein, calcium, iron, iodine

 Fish is filled with  vitamins such as D and B2 (riboflavin), rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.
It is recommended that eating fish at least two times per week is benefiting as part of a healthy diet. Fish is packed with protein, vitamins, and nutrients that can lower blood pressure and help reduce the risk of a heart attack or stroke.

It is imperative for you to know that,
Our bodies don't produce omega-3 fatty acids so we must get them through the food we eat. Omega-3 fatty acids are found in every kind of fish, but are especially high in fatty fish. Some good choices include Mackerel, Salmon, Tuna, Catfish etc.


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