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Fish - Steam, bake or grill it! |
Food |
 Fish is a good source of protein and it constitutes about 17 - 20 %. It is a good source of all essential amino acids. Fish proteins, being rich in lysine and threonine, supplement effectively with cereal proteins. Small fish eaten along with bones are a rich source of calcium. The caloric value of the edible portion depends upon its fat content and thus on the season. During the spawning season, the fat content may rise and the caloric value can increase. Studies have proved that eating fish decreases heart diseases.
 Fish is one of the most popular food items of the non-vegetarians. It is nutritionally rich and tasty. Fishes vary in shape, size, colour, skin, bone, and taste. It is a unique food that is rich in essential fatty acids. They contain protein and many other major nutrients. Fish is a staple food in many parts of India and Japan. The taste of fish depends upon its origin, whether from salt or fresh water, its fat content, and whether it is eaten fresh or preserved. Fresh fish is taken as steamed, baked, boiled, for various curries, roast, fries, grills, pickles, cutlets, finger chips,
biryani, etc. And from this list, the curries and fries are the most popular Indian preparations. Dry fish is taken as fries, chutney, and also in powder form.
Scientists have also discovered that omega 3 fatty acids are essential for the healthy development of the eyes and brain. Fish has been described as a food for the brain, but there is no reason to believe that a fish eating population is in any way mentally superior to those who do not eat fish or those who are vegetarians.
 Fish is a rich source of long chain n-3 Pufa which are biologically more active than their parent member namely alpha linolenic acid in producing several health benefits. Those who have a taste for fish are advised to take about 100 - 200 gm. of fish twice a week. Fish oil capsules that contain a large quantity of long chain n-3 Pufa are used in the treatment of hyper-triglyceridaemia, thrombosis, and inflammatory diseases. Oily fish such as mackerel and trout have been shown to relieve some symptoms of psoriasis and should form a regular part of the patient's diet. This may be due to the omega 3 fatty acids or to the large amounts of vitamin D present in it.
 Salt-water fish is rich in iodine, phosphorous and calcium. Those who eat salt-water fish regularly will not have these mineral deficiencies. Fish also contains the mineral copper, vitamins A and D. The oil from shark, cod, and halibut liver is very rich in these vitamins. Fish oil is available in capsule and liquid form. The cod liver oil is derived from cod and also from pollock, satire, and whiting. The oil extracted from the fish liver is deodorised and then vitamin E & antioxidants are added to prevent it from going rancid.
 The oil is an excellent source of vitamin A and D. Two teaspoons of cod liver oil provide about 1200 mg of vitamin A, 20 mg of vitamin D and about 2 gm. of omega 3 fatty acids. Because of a high concentration of these vitamins, cod liver oil has been used to prevent and treat conditions such as xerophtalmia; an eye disease caused by vitamin A deficiency and rickets, a bone disease caused by lack of vitamin D. Shark liver oil also contains squalene, which is utilised by the body to produce cholesterol.
Glycerol, a substance present in shark liver oil ethers may help to protect against cervical cancer. Fish body oil contains less vitamin A and vitamin D, but is rich in omega fatty acids.
 The consumption of fish and specially shellfish is one of the commonest causes of food allergy. Fish should be cooked properly, otherwise it can cause stomach upsets and skin rashes. The danger of bones becoming caught in the throat is another disadvantage while eating fish. All the bones should be removed from the fish before serving to children. Steaming, baking or grilling, fish is the best for health. Studies show that smoking and pickling fish can produce compounds, which may be carcinogenic if eaten in excess.
(Based on Net resources)
Published on 2-03-02
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