Interesting facts about fish

Number of healthy food adherents increases every day and that is why meat often falls into disgrace. But dieticians believ that people need protein food, so it's high time to pay great attention to fish.

What are the healthy benefits of fish?

Fish is a perfect source of enable for owe organisms protein, vitamins, microelements and other components, including very healthy,but lacking in other products - omega-3 and fatty acids.

In general, fish, in comparison with meat and chicken, is better and faster digested by the organism (fish remains in the stomach during 2-3 hours, and meat – 3-4 hours).

One of the most useful fish components is its fat. Its feature is high content of non-saturated fatty acids and vitamins A and D that are extremely needed for our organisms. Moreover fish contains a lot of microelements. Especially valuable in this sense is sea fish as it contains a lot of iodine and fluorine (almost all inhabitants of Ukraine suffer of their deficiency).


What is Omega-3

What is Omega-3?

Fatty fish (salmon, trout, herring) is very rich in Omega-3 fatty acids. Everyone heard about its healthy benefits, but only few know what Omega-3 acids are and why they are so useful?

Several years ago we knew very little about fatty acids, but today these essential fats are recommended for skin beauty, healthy heart, to keep children's health and as natural antidepressant.

Interest to Omega-3 polynonsaturated fatty acids extremely increased in the early eighties, thanks to Danish scientists J. Dyerberg and H. Bang. They were interested with the fact that Eskimos seldom suffer from cardiovascular diseases, though their main food is too fatty (seal meat and fish). After 2 years of hard work, as a result of researches two fatty acids – eicosapentaenoic and docosahexaenoic acids were isolated. This discovery marked a birth of the name Omega-3 – a class of nonsaturated fatty acids.

Omega-3 has a stunning impact on our body. Getting to our organism with products (our organism cannot make Omega-3), Omega-3 fatty acids penetrate into our cells. They not just impact the cells structure, but also activate them. In such a way fatty acids improve function of cardiovascular system and reduce the risk of heart disease. But its role is even wider: normalization of blood pressure, normalization of function of the eyes, removal of inflammatory processes in joints, improvement of brain function. Omega-3 helps to strengthen immunity, to treat skin diseases, eczema, allergies, Alzheimer's diseases.

Some researches show amelioration at breast cancer therapy. Omega-3 also deduces cholesterol and free radicals from our body as it has antioxidant propertie.

People who consume enough of Omega-3 do not suffer from depression. They are often in a good mood.

Important: numerous researches showув that sufficient consumption of Omega-3 by pregnant and feeding women renders the beneficial effect on growth and development of the child's brain.

Impact onto cardiovascular system.

The numerous scientific works testify positive influence of omega-3 fatty acids onto cardiovascular system. These researches show an accurate connection between omega-3 consumption and optimization of cardiovascular system function. Health benefits of Omega-3 in cardiology is proved and confirmed, omega-3 polynonsaturated fatty acids are included into therapy programs in order to reduce mortality caused by CHD and number of recurrent myocardial infarction.

Influence on joints function.

After 13 double blind placebo controllable experiments (500 patients were involved) there was proved, that omega-3 polynonsaturated fatty acids improve joints health and mobility. Consumption of baked or fried fish more than two times a week conducted to substantial improvement of joints mobility. Other experiment showed that adding Omega-3 to the daily ration leads to substantial clinical amelioration of blood of investigated people.

Skin health.

Omega-3 polynonsaturated acids bring great contribution to the protection against UV rays and prevent photoageing processes (Rhodes et al. 2003; Rhodes et al. 1995; Rhodes et al. 1994, Jackson 2002; Boelsma et al. 2001).

Optimization of central nervous system function.

One of researches has found connection between docosahexaenoic acids contact in brain, level of brain activity and mental health (Michael, 1993). It was established that fish oil increases activity of enzyme – synthase of oxide nitrogen – brain neurotransmitter. Scientists have found that children with low levels of omega-3 polynonsaturated fatty acids in brain has smaller I.Q. (they can hardly solve mathematical problems), and also suffer from insomnia. Researches have proved that Omega-3 fatty acids influence both general development processes of the child, and development of cognitive functions (Willatts 2002). Besides, phospholipids contained in oil fish, are essential for normal functioning of brain cells.

Eat fatty fish, such as salmon, tuna, trout and sardine. But do not add too much oil while frying fish fillet as fish benefits come to naught.

What fish is that

What fish is that?!

Hake and sea perch fillets are very similar (but sea perch is more gentle and usually 30-40 % more expensive). To tell one from the other you should know that perch is always of white color, but hake is grayish.

Another pair of similar fishes is cod and haddock, first of which is considered more useful, tasty and expensive. Unfortunately, their fillet is absolutely identical, but whole fishes can be easily distinguished: cod is covered with pale yellowish stains, and haddock has dark dashed line from the head to the tail.

Do you often eat halibut? Most probably no. Do you know that under this name is often sold another (cheaper and less tasty) fish-Talisman? Both fishes have absolutely identical fillets – the same color, the same look. But whole fishes are absolutely unlike: Talisman has scales but halibut has smooth skin.

Fatty herring is tastier and usually less salty. Choose large herring with high (salient) back. Long thin herring with straight back is usually too salty and low-fat.

Halibut - a white horse

Halibut - a white horse 

 Norwegian (Atlantic ) halibut is the largest of the flatfish. It can reach up to 300 kg (perhaps it is the cause of its Latin name – horse-fish).

Halibut  is highly appreciated among chefs and dieticians. It is an absolute nutrient champion. Halibut contains significant amounts of different essential nutrients including selenium, vitamins D, high quality protein and perhaps most important, the beneficial omega-3 fatty acids. On average 3 g omega-3 on each 100 g of fish – it is really much.

Halibut does not breed in artificial reservoirs and it needs much time to grow up. That is why there are strict fishing quotas for Norwegian halibut concerning both the fish size and period of fishing. So it is also rather costly. For cooking purposes usually are used young 1-5 kg fishes: its white flesh is delicate and almost transparent. It is an ideal object for frying pan or grill, and also for stewing, smoking and salting.

Vegetables - fresh leaves or stewed bean - are the best side dish as they perfectly "hide" fatty smack. Best seasonings for halibut is horse-radish, mustard or some noble vinegar – wine or balsam. However, you can serve stewed halibut with caviar or shrimp sauce and boiled potato or string beans. Fish soup is also a classic dish. The Icelanders usually add some potato or rhubarb-prunes-raisin to the soup.

Besides, smoked and stewed halibut is advantageous component of the salads. Use light seasoning in such salads, like lemon juice, classical Russian sauce; soy sauce will give interesting Asian touch to the salad.

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