Why Eat Fish?
Fish is rich in vitamins and minerals, and it’s a lower-calorie, lower-fat source of protein compared to red meat and poultry. The American Heart Association recommends eating fish at least two times (two servings) a week. Each serving is 3.5 oz. cooked, or about ¾ cup of flaked fish. Enjoy fish broiled, baked, grilled, or fried. Choose low-sodium, low-fat seasonings such as spices, herbs, lemon juice, and other flavorings in cooking and at the table. Some of the health benefits of fish include: Low in saturated fat, a rich source of protein and iron, contains B vitamins, including B-12, a rich source of Omega-3 fatty acids.
Fish contain a high content of omega-3 fatty acids, which research has shown to be helpful in the prevention and treatment of the following: Heart Disease, High Blood Pressure, Inflammation/Joint Health, Depression, Mental Health Disorders, Diabetes, Digestive Disorders, Immune System Health, Radiant, Healthy Skin, Cancer, Brain, and Nerve Function.
Health Benefits of Fish
Research has shown a beneficial effect of omega-3 fats has to do with heart disease. These fats appear to help the heartbeat at a steady clip and not veer into a dangerous or potentially fatal erratic rhythm. Such arrhythmia cause most of the 500,000-plus cardiac deaths that occur each year in the United States. Omega-3 fats also lower blood pressure and heart rate, improve blood vessel function, and, at higher doses, lower triglycerides and may ease inflammation, which plays a role in the development of atherosclerosis. Studies testify that fish oils help to maintain the elasticity of artery walls, decrease the risk of having a heart attack or stroke, prevent blood clots, reduce blood pressure, and stabilize the heart rhythm.
Rheumatoid arthritis. Fish oil supplements (EPA+DHA) can curb stiffness and joint pain. Omega-3 supplements also seem to boost the effectiveness of anti-inflammatory drugs.
Researchers have found that cultures that eat foods with high levels of omega-3s have lower levels of depression.
Low dietary intake of beneficial omega-3 fatty acids, has been linked to depressed mood, hostility, and impulsive behavior.
Research suggests that omega-3s may help protect against Alzheimer's disease and dementia, and have a positive effect on gradual memory loss linked to aging. Low levels of omega-3 fatty acids are linked to more rapid cognitive decline with aging.
A 2005 study in the Journal of Lipid Research discovered that Omega-3 can help block the release of the UV-induced enzymes that eat away at our collagen, causing lines and sagging skin. Because EPA is both an antioxidant and an anti-inflammatory agent, it can protect against sun damage and help repair it.Omega-3s heal the skin from the inside out. Repairing damaged cell membranes helps to make the skin more resilient to internal and external threats.
A number of studies have shown that deprivation of Omega- 3, results in visual impairment and retinal degradation. Additionally, dry eye syndrome, diabetic retinopathy, age-related macular degeneration, and retinopathy of pre- maturity have also been linked to omega-3 deficiency.
Studies showed that fish oil can reduce the symptoms of ADHD in some children and improve their mental skills, like thinking, remembering, and learning. Low levels of omega-3 fatty acids are linked to poor performance on cognitive and memory tests.
Did you Know?
Studies conducted by Michigan State University Department of Food Science and the Human Nutrition Sensory Evaluation Laboratory indicated that fish which is carefully vacuum packed, frozen and expertly handled keeps its "fresh from the water" flavor and texture. Consumers were unable to differentiate the cooked flavor of fresh lake whitefish from the vacuum-packed frozen lake whitefish. Not only is taste unaltered, but the nutritional value of frozen fish also remains untouched as well!
Americans eat 17 times as much Omega-6 fatty acids as they eat Omega-3 fatty acids, which is very unhealthy. Usually the Omega-6 fatty acid is eaten in the form of vegetable oils. Ideally people should eat five times as much Omega-3 fatty acids as Omega 6-fatty acids. One of the best ways to get Omega3-fatty acids into the diet is to eat fish twice a week without using additional oil. Many freshwater fish, such as lake herring, lake Char, lean lake trout and whitefish, are all especially high in Omega-3 fatty acids.
What About Contaminants?
- Some people may be hesitant to eat fish because of mercury and other environmental pollutants that may be present in the fish. However, most of the fish that are high in Omega-3 fatty acids, such as salmon, lake trout, herring, and whitefish are not the fish that contain high mercury levels.
- Lakes Superior, Michigan, and Huron have lower levels of mercury than inland lakes and reservoirs. Lake trout, whitefish, and salmon species are at the bottom of the scale in mercury buildup. Lab testing has verified that none of these Great Lakes fish exceed the FDA mercury limit.
- Pay attention to the type of fish you eat, how much you eat, and other information such as state advisories. Our Great Lakes fish products are rigorously monitored for contaminants and pass FDA standards for consumption.
Low levels of mercury-containing fish**