Nothing Fishy

Include fish in your diet. It fights asthma, sinusitis, osteoporosis, rheumatoid arthritis and even prevents cancer

Twenty years ago, researchers working with the Eskimos of Greenland discovered that they had strikingly low rates of heart diseases, depression and arthritis. The answer, they found out later, lay on the Eskimos8217; platter8212;it was their fish-rich diet that helped the snowmen stay fit.

Fish is a unique source of essential fats. Omega-3 fatty acids, found in fish oil, help keep arteries open and allow blood to flow smoothly. Many studies support the cardiovascular benefits of eating fish. Regular consumption of fish helps lower blood triglyceride levels, increase HDL or good cholesterol and reduce the tendency of blood clots. They also prevent arrythmias or irregular heartbeats.

Since omega-3 fats have powerful anti-inflammatory effects, fish helps those suffering from asthma, sinusitis, osteoporosis, rheumatoid arthritis, psoriasis and other inflammatory conditions. Fish oils have been found to play a significant role in the prevention of cancer. They are also said to be good as brain food, for good eyesight and healthy hair and skin. It is advisable for pregnant women to include adequate fish or fish oil in their diet.

Fish/fish oils could be just the thing for those on weight loss programmes since omega-3 fats help check food cravings. According to the Journal of Nutrition, these fats prevent the formation of gallstones, which can form due to rapid weight loss and crash dieting.

Fish is good for a healthy mind too. Where anti-depressants have failed, it is worth trying omega-3 fats through supplements or fish. It has been found that a diet rich in omega-3 fats help patients of schizophrenia, manic depression, mood instabilities and bipolar disorders.

Fish is also rich in protein. A small portion 100 gm provides between a third and a half of the protein required each day. Fish is a rich source of calcium, vitamin A, D, Iodine and several B-vitamins including vitamin B12.

By now if you are convinced about including fish in your diet, here are a few things to remember:
8226;Go for fatty fish with dark flesh muscle. The depth of their colour reflects the amount of oil present in the flesh. Lean fish are pale and their fat is concentrated in the liver, instead of muscle. Examples of fatty fish are tuna, salmon, mackerel, black pomfret, and trout. Common local varieties include hilsa, singhara, katla, puruva and seer.
8226;Choose fresh fish over canned ones or fish packed in oil.
8226;Despite fears over its cholesterol content, shell fish and other sea foods can be included in the diet. They are rich in omega-3 fats and the benefits far outweigh their modest cholesterol content.
8226;Select a low-fat cooking method such as pan frying, grilling, steaming, baking or poaching. If you must deep-fry, drain out excess oil.

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Supplements
Fish-oil supplements don8217;t offer the same benefits as fish itself. They can be divided into two categories. The first is fish liver oils that are extracted from the liver of cod, halibut, tuna or shark. The other is fish body oils extracted from the body of fish such as the anchovies. Fish liver oils are a good source of vitamins A and D but have a low concentration of omega-3 fats. Fish body oils are rich in omega-3 fats but low in vitamins A and D. Fish oils in very high doses may raise your risk of hemorrhagic stroke. Other possible side-effects include mild gastro-intestinal problems and belching. Diabetics, those going in for surgery and those undergoing anti-coagulant therapy should take fish oils under medical supervision. However fatty fish can safely be consumed by most.
The writer is a former senior nutritionist at Escorts. She heads the Centre of Dietary Counselling and also runs a health food store. She feels that for complete well-being, one should integrate physical, mental and spiritual health. According to her: 8220;To be healthy should be the ultimate goal for all.8221;