All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Asparagus

Avocados

Banana

Barley

Bean Sprouts

FISH

Typical serving size:

About the size of a deck of cards (3 oz or 85 g)

HOW IT HARMS

Pollutants Parasites Bacteria and viruses Drug interaction

WHAT IT HEALS

Heart disease Stroke Inflammation Decline in memory Macular degeneration Although a forkful of fish is a gold mine of concentrated nutrients, North Americans consume an average of only 15 lb (6
8 kg) a year, compared to the annual per capita intake of beef and chicken of close to 100 lb (45 kg)
Unlike red meat, which typically contains large amounts of saturated fat, fish and shellfish are rich in protein with fewer calories and less fat per serving
The fats in fish are particularly high in good- for-you polyunsaturated fats, which remain liquid even when chilled
(If fish had a lot of saturated fat, it would congeal into a solid mass and prevent them from moving in their cold-water habitat
) And although some shellfish do contain cholesterol, they are low in saturated fats and are no more likely to increase blood cholesterol than skinless poultry
FISH THAT HARM, FISH THAT HEAL Buying fish can be a little confusing
Some fish are higher in omega-3 fatty acids than others
And other fish may contain higher levels of mercury and other toxins
To sort out your next catch, follow these fishy guidelines: Choose These Fish The best sources of omega-3 fats are oily coldwater fish such as salmon, mackerel, trout, sardines, herring, and anchovies
You’ll also find omega-3s in halibut, bluefish, ocean perch, bass, red snapper, and smelts
Limit These Fish Large bottom-feeders such as tuna, shark, king mackerel, tilefish, and swordfish are high in mercury
Additionally, all fish are rich in nutrients, especially protein, niacin, vitamin B12, zinc, magnesium, and more
Oily fish are particularly rich in vitamins A and D
In addition, the bones in canned salmon and sardines are an excellent source of calcium

Health Benefits

Decreases risk of heart disease
Eating fish three times a week has been associated with a significant decrease in the rate of heart disease, and the American Heart Association and the Canada Food Guide recommends eating a variety of fish at least twice a week
The omega-3 fatty acids in fish oils decrease the stickiness of blood platelets, making it less likely to form clots
They also reduce inflammation of the artery walls and lower triglyceride levels
Reduces the risk of stroke
A study of more than 43,000 men, published in 2003, showed that men who ate about 3 to 5 oz (85 to 142 g) of fish one to three times a month were 43% less likely to have an ischemic stroke, the most common type of stroke, which is caused by blood clots

WARNING

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FOOD-DRUG INTERACTION

Fish oil supplements may be advisable for some people, but check with your doctor first
Supplements may thin the blood, which could be a problem for people on warfarin, heparins or other blood-thinning medications
Look for a product with a combination of DHA and EPA (two omega-3 fatty acids)
Avoid fish liver oil capsules, which are a concentrated source of vitamins A and D
These vitamins can be toxic when taken in large amounts for long periods
Diminishes effects of other inflammatory diseases
The human body uses omega-3 fatty acids to manufacture prostaglandins (type of hormone), some of which can reduce inflammation and boost the immune system
The anti-inflammatory effects of omega-3 fats are being studied as a possible treatment for Crohn’s disease and ulcerative colitis
Helps prevent decline in memory
Some studies also suggest that people who eat fish regularly (especially varieties rich in omega-3s) are less likely to suffer from a decline in age-related thinking skills such as memory
Protects against macular degeneration
A study from Australia involving more than 3,500 older adults found that eating fish just one to three times per month appeared to protect participants against age-related macular degeneration, the leading cause of blindness in older adults

Health Risks

Pollutants
Large bottom-feeders such as tuna, shark, king mackerel, and swordfish may accumulate heavy-metal contaminants—especially mercury—that are toxic to the human nervous system and can be dangerous for unborn babies
Because of this potential hazard, pregnant women should avoid these fish
In addition, check with your local health department to see if fish caught locally are safe for consuming
Parasites
Some raw fish preparations, particularly sushi, can harbor parasites
Dutch “green” herring and Scandinavian gravlax (pickled salmon) are also raw, but the pickling process used in herring and properly made gravlax eliminates worms and eggs
To avoid risk of parasites, buy fish that has been commercially frozen beforehand, or inquire about it before ordering at restaurants
Bacteria and viruses
Shellfish from waters polluted by human waste bring a threat of viral hepatitis as well as bacterial infections that can cause severe gastrointestinal upset
In addition, coastal waters are times affected by a species of algae (Karenia brevis), which causes “red tide
” Shellfish from red tide areas should not be eaten because they concentrate a toxin produced by the algae

Allergies

Roll drained canned sardines in a flatbread wrap with veggies

Fold chunks of cooked salmon into a red-skinned potato salad in vinaigrette

Braise cod with green olives and onions

Buying Tip

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Shop at a busy fish counter; lots of customers mean lots of turnover and fresher fish
Or look for markets that keep fish covered (both top and bottom) with ice

When buying whole, fresh fish, look for eyes that are bright, bulging, and clear
Avoid ones with gray or cloudy eyes
The inside of the gills should be bright red, not grayish or even pink
The skin should be bright and glossy with tight scales and firm flesh

When buying fish fillets, look for moist, resilient skin
Avoid ones with any discoloration or gaps in the flesh

Smell is also a good indicator of freshness; choose fish or fish fillets that have a fresh, briny odor, and skip those that have a distinctively fishy odor

Buy light canned tuna that is packed in water; oil-packed tuna is higher in calories, while albacore canned tuna tends to be higher in mercury

Storing Tips

Wrap fresh fish in plastic wrap and store it in the coldest part of the refrigerator
Use in 1 to 2 days

To freeze, wrap the fish tightly in plastic wrap and label it with the date of purchase, and the type of fish

For best results, use frozen fatty fish, such as salmon, catfish, or flounder, within 3 months; use frozen lean fish, such as red snapper and rock cod, within 6 months of the purchase date

QUICK TIP:

No-stick fish Grilling is one of the healthiest ways to prepare fish, but it’s a little trickier than flipping a steak
To keep fish from sticking to the grill, wrap each piece in a lettuce or cabbage leaf
Secure with a poultry trussing pin or a toothpick that has been well soaked in water
Brush the leaf with oil and place on an oiled grill
Discard the leaf before serving