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Staying Healthy, Choose the Healthiest Fish to Add to Your Diet

Updated on December 4, 2015
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Jo has been an ITU nurse at the London North West NHS Trust for 14 years. She obtained her RN at University College London Hospital.

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Fish Healthy Diet, How many Calories

Fish
Calories
 
Haddock, Smoked, Raw
58 (1 Serving/85g)
 
Lobster, Boiled
88 (1 Serving/85g)
 
Prawns, Peeled
99 ( 1 Serving/100g)
 
Herring, Grilled
154 (1 serving/85g)
 
Trout, Rainbow, Raw
202 (1 serving/150g)
 
Scampi, Whole
229 (1 Serving/100g)
 
Mackerel in Tomato Sauce
254 (1 Can/125g)
 
Salmon, fresh
290 (1 serving/163g)
 
Source
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The one that didn't get away
The one that didn't get away | Source

Calories in Oily Fish per 100g portion ( source : weight loss resources )

Type of Fish
Raw (Kcal)
Grill (Kcal)
Smoked (Kcal)
Steamed (Kcal)
Baked (Kcal)
Trout
132.1
135.0
138.5
 
 
Salmon
180.1
215.0
179.5
197.0
 
Swordfish
148.7
139.0
 
 
 
Kipper
126.0
255.0
 
 
205.0
Eel
113.0
 
 
 
 
Herring
139.0
181.0
 
 
 
Carp
112.0
 
 
 
 

A Healthy Diet

To encourage children to eat more fish, mums throughout the ages would extoll the virtues of fish by describing it as brain food. As children, we were told, the more fish we eat, the smarter we will become.

Well... of course, mum knows best. The old wive's tale has been proven to be true. And no.. not because fish are often seen schooling. Yes....OK.. sorry about that, just couldn't resist.

Various studies have shown that fish is good for our health, it can improve brain function, it is so important that our Governments have found it necessary to recommend that we eat at least two meals containing fish per week or more. What's it to them? I hear you ask, well..the healthier the population, the less money the Government will have to spend on health, it's in both our interest to stay fit and healthy.

The American Heart Association also recommends that everyone should eat at least two 3.5 oz servings of oily fish per week, this can help us to achieve the recommended amounts of omega 3 fatty acids to reduce the risk of heart disease.

Fish; especially the oily variety, are high in omega-3 fatty acids, these are fats that are an important component of our brain cells and are thought to improve learning power and memory.

Omega-3 Fatty acids, are essential fatty acids that are necessary for human health, but which the body do not produce. However, Omega 3 Fatty Acids are found in fish such as salmon, tuna, halibut and other sea foods including algae and krill.

Omega-3 Fatty Acids are also found in some plants and nut oils.

Oily fish is a good source of protein and vitamins in addition to the healthy omega-3 fatty acids, it can help to reduce cholesterol levels, it is low in calories and full of goodness, a must when planning a healthy balanced diet.

According to studies from Mauritius, children who ate a diet containing plenty of fish from the age of three, are less likely to have criminal records by the time they're 23 years of age.

Research show, that infants who do not get sufficient omega-3 fatty acids from their mothers during pregnancy, are at risk of developing vision and nerve problems.

Symptoms of this deficiency include; fatigue, poor memory, dry skin, heart problems, mood swings and depression.

Studies have shown that eating fish on regular bases can protect us from a range of diseases, not only that, but it can help to improve the symptoms of conditions we may already have. The benefits of eating fish include:

  • Boosting brain power

  • protection against Heart disease

  • May be able to prevent damage to brain cells, protect against Alzheimer's Disease

  • Protect the brain, shown to increase levels of serotonin to ease Bipolar disorder, depression and dementia

  • Reduce Obesity, the fish is low in saturated fat content and is also an excellent substitute for meat

  • Protection Against Cancer, studies shows that 1 in 5 bowel cancers are linked to eating certain types of red and process meat, people who eat more fish and fibre can lower the chances of getting bowel cancer.
  • Relieve Symptoms of Arthritis, studies in population groups who eat a lot of fish such as the Inuits, have low rate of inflammatory conditions such as arthritis
  • Support Immune Function, Omega 3 has been shown to increase the activation and number of T-cells in the body significantly to improve the ability to fight disease.
  • Eye Health, a large French study show a strong relation between eating a diet high in omega 3 fatty acid and a reduced risk of Age-Related Macular Degeneration (ARMD), the most common cause of blindness in the elderly population.

  • Diabetes

  • Circulation

  • Joint health

  • Breathing and asthma

  • Depression and hyperactivity

  • Skin, according to dermatologist Nicholas Perricone, author of The Perricone Prescription, a diet packed with salmon can help smooth out age lines.

Which Fish ( The Good)

White fish like cod are excellent source of low fat, minerals and protein

Oily fish like sardines, halibut, tuna, salmon, mackerel and pilchards are high in omega-3 fatty acids.

Shellfish such as lobster, mussels contain selenium and are thought to have cancer-fighting properties.

Fish to avoid, (The Bad )

Although fish is considered to be one of the healthiest foods, conversely; it can also prove to be hazardous to our health when the wrong type of fish are consumed.

Fish products have been found to contain varying quantities of heavy metals such as mercury and fat-soluble pollutants from water pollution.

Mercury is a heavy metal that is highly toxic to the human body. Mercury in fish can be a health issue, especially for pregnant women, women who are trying to get pregnant, nursing mothers and young children

Fish with longer life span and those that are high up on the food chain contains a greater concentration of mercury in the flesh; they include marlin, tuna, sharks, swordfish, king mackerel, tilefish (Gulf of Mexico) northern pike and lake trout.

Mid- Atlantic tilefish has lower mercury levels and are considered safe to eat in moderation. Fish that are also lower in mercury content are; trout, catfish, crab, wild salmon (not farmed) haddock, sardine, herring, shrimp and Pollock.

How Our Fish Becomes Contaminated, (The Ugly)

The United Nations Environment Program (UNEP) recently reported, hundreds of tons of mercury have leaked from the soil into rivers and lakes around the world. The toxic metal is used in chemical production and mining.

In the last 100 years, the mercury found in the top 100 meters of the world's oceans has doubled, and the concentration in water deeper than that have gone up by 25 percent.

UNEP's executive director said mercury pollution remains “ a major global, regional and national challenge regarding threats to human health and the environment.”

Mercury is a natural element found in the air and soil; it cannot be created or destroyed. When our oceans and rivers become polluted, a concentration of pollutants also accumulates in fish, with the level becoming higher as it moves up the food chain.

All fish contains some mercury. However, the larger fish which consumes higher quantities of food, that is also polluted, will accumulate higher levels of pollutants in the flesh.

Unknowingly; as we strive for a healthier life by eating more fish, we are also inadvertently increasing the mercury levels in our bodies.

As we consume more fish to maintain a healthier life, we should be aware of which fish are safe to eat and which to avoid. The degree of exposure to mercury depends on both the amount and the type of fish an individual consumes.

Fish or Fish oil.

A study by Cambridge University and others found that taking fish oil supplements do not reduce the risk of suffering a stroke. However; eating oily fish at least twice a week may have a significant impact.

Fish contains nutrients such as vitamin D and B, which are essential for healthy bones and skin and can help us fight off infection. Oily fish with the long-chain omega-3 fats are linked to good vascular health.

Fish also contain trace minerals such as iodine, taurine and selenium. People who eat more fish, generally eat less red meats and are, on the whole, healthier than those who eat less fish or take supplements.

Personally; I found some of the studies conflicting and at times confusing, my motto is, "if in doubt err on the side of caution."

Always do the research. I take a high-quality cod liver oil supplement choosing a product where contaminants are filtered out. I also eat fish as often as possible, but only those that are on the list and are deemed safe to eat,

Things to consider when taking Cod Liver Oil;

  • Cod liver oil can interact with anti-hypertensive drugs ( drugs to reduce blood pressure) causing a lower drop in blood pressure, therefore, blood pressure should be carefully monitored when taking fish oil supplements.

  • Anticoagulant, Antiplatelet drugs interacts with Cod Liver Oil, when taken together, and can slow or prolong blood clotting, increasing the chances of bruising and bleeding. People who are taking these medications and are considering taking fish oil supplements should first discuss with doctors or health care providers.

Fish with the Highest Levels of Mercury (best to be Avoided)

Fish
Mercury (ppm)
Tile fish (Gulf of Mexico)
1.45
Swordfish
0.99
Shark
0.97
Mackerel King
0.73
Tuna (Fresh/Frozen, Bigeye)
0.68
Orange Roughy
0.57
Marlin
0.48
Mackerel Spanish
0.45
Source
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