The fish, although still not very popular on our tables, slowly return to favor. All this thanks to their pro-health influence on our body, which is heard more often and more. Scientists are still discovering their miraculous properties and even though their number is huge – it seems that this is not the last word yet. So in the maze of information about fish, it is worth to pick out the most important ones and those that function as myths.
Fact No. 1 The fat contained in fish is healthier than the fat contained in meat
We’ve heard about the harmfulness of saturated fats in meat, all of their excess in the diet raises the level of bad cholesterol, contributes to atherosclerosis and other diseases of the cardiovascular system, and even cancers, especially the large intestine.
The fats contained in omega-3 and omega-6 fish belong to the group of so-called essential fatty acids, which the body is unable to produce and for proper functioning, it is necessary to deliver them along with food. Particular attention is paid to the extremely health-promoting omega-3 acids, which in contrast to omega-6, in the diet of the average person is not much.
This is a serious problem because, as has been shown by numerous scientific studies, these acids
– protect against depression, improve mood and general well-being;
– they are anti-atherosclerotic, they reduce the level of bad cholesterol;
– regulate the heart, lower blood pressure and protect the cardiovascular system,
– prevent obesity;
– they reduce the risk of type II diabetes.
The right ratio of omega-3 and omega-6 acids is healthy for practically all systems and organs of our body. A diet rich in fish is therefore an incomparably better choice than meat rich in meat.
Myth # 1, each fish is healthy
Unfortunately, there is quite a large group of these species that should not land on our tables. Belong to them
– panga – has gained enormous popularity in our kitchens; comes
from Vietnam and, unfortunately, its minimal nutritional values do not matter – it is grown in contaminated waters, and in addition its hormones and antibiotics are given;
– tilapia – imported from China; equally popular and cultivated in such conditions as panga;
– bluefin tuna – highly contaminated with mercury; in addition, it is threatened with extinction;
– farmed salmon – comes from aquatic farms where fish are bred in horrible crush, favoring numerous epidemics; so that fish do not die out, they are given large amounts of antibiotics as well as growth hormones; farmed salmon may also be contaminated with pesticides;
– butter fish – it is actually a whole group of fish, for example, a lip gloss, an escargot, a ragout; it is very oily and appreciated for tasty meat, unfortunately after eating it may have various ailments, and even food poisoning, manifested by diarrhea, nausea, dizziness and skin rash – all due to the presence of wax in the meat, which is not digested by humans.
Fact No. 2 fish can protect against cancer
The fact that a properly balanced diet based on healthy products can protect against many diseases – almost everyone knows. The fish also perform an extremely important task in this matter, because, as it has been proved by scientists – it is able to reduce the risk of many diseases, including cancer!
This dependence was – and still is – checked in numerous studies. One of them, conducted in Italy, showed that in people who regularly eat fish, the risk of cancer (especially of the digestive tract, larynx and ovaries) was much lower.
It is believed that this mechanism is conditioned by omega-3 acids, which have anti-inflammatory activity. The omega-3 to omega-6 ratio is also extremely important. Too high a supply of omega-6 fatty acids may contribute to inflammation in the body and cancer. The increase in the consumption of omega-3 acids, reduces the negative effects of excess omega-6.
Myth No. 2, all fish have a similar content of health-promoting ingredients
In addition to the fact that not all fish are healthy, it is also important that fish fish is uneven. The most important division takes into account the fat content
– lean fish – are ideal for people who are on a reduction diet, as well as easily digestible with a reduction in fat; among them the most popular is cod, tuna, stream trout, pollock and salt;
– fatty fish – the healthiest – with the highest content of pro-healthy unsaturated fatty acids (especially omega-3); the most important of them are wild salmon, herring, mackerel, sprats;
– medium fat fish – these include the famous carp, as well bream and ropes.
Fish differ not only in the content of fat, but also vitamins and minerals. It deserves special attention
– cod rich in iodine, selenium and vitamin B12;
– tuna being a great source of vitamin PP;
– salt with high levels of vitamin D3;
– trout with a huge amount of protein, as well as vitamin D;
– herring, rich in numerous vitamins (eg E, D, from group B), as well as iron;
– wild salmon, which is the best source of omega-3 acids, as well as vitamins (A and D), iodine and selenium.
Fact no. 3 frozen fish do not lose their nutritional value
The belief is that frozen fish are of inferior quality, because under the influence of low temperatures they lose their most valuable ingredients. Fortunately, this is not true, and possible losses of health-promoting ingredients are minimal.
The problem with frozen fish lies in two completely different issues. One of them is the composition of the frozen product and the content in it so-called. glaze. Unfortunately, the producers very often cheat and it turns out that 50% of the product is not a fish, and the mentioned glaze. A properly stored and healthy frozen fish has a minimum amount of glaze, in a uniform layer and with a transparent color. This is an important issue, because often the glaze is rich in artificial substances and inflates the volume of goods, making us pay for ice!
The second issue is the method of defrosting the fish. In order to avoid huge losses of nutrients, they should be thawed slowly (eg in a refrigerator), and not with a thermal shock, for example in a microwave oven.
Myth No. 3 the way of preparing a fish has no meaning
The fish on our tables usually appears in a traditional form – in breadcrumbs, fried in deep fat. Unfortunately, this way of preparing supplies harmful substances to our body, and at the same time steals those that are essential and turns the fish into a real calorific bomb. The healthiest way is to cook fish steamed or in the oven. It is also worth remembering that fish can be served in other forms, eg sandwich pastes.
Let’s beware of all fish sticks, shrimp chips and other such inventions that have nothing to do with fish.
Fish are an important element of a healthy, well-balanced diet. They slowly return to our favors and are more and more often hosted on our tables. It is worth getting acquainted with them before choosing and preparing them with the most important information about their health effects on our body. Because a fish is not only health itself – it also has its dark side. However, having the appropriate knowledge about them, we incorporate the best in our diet and provide the body with substances for which it repays us health and well-being.