Fish is the healthiest food anyone can think of. It is loaded with proteins and vitamins and minerals which are a rare commodity today. It is of great importance in brain development and memory. Saying this, it has to be remembered that is one of the food that should be introduced in the diet of a pregnant woman as also the infant weaning diet
Considering the nutritional aspect, 100 grams of cooked fish gives about 200 calories. It has been well documented that it is a wholesome meal with high quality proteins and fats, most importantly omega 3 fatty acids. The fatty fish like the salmon have a higher content of omega 3 fatty acids. They are also rich in vitamins like vitamin B2, vitamin B 12 and vitamin D They are good sources of minerals like iron, zinc, phosphorus, magnesium and calcium.
The omega 3 fatty acids are of 2 types the Docosahexanoic acid and eicosapentanoic acid. They are not produced in the human body and hence have to be consumed in the diet. All the fish have these omega 3 fatty acids, more so the fatty fish like the sardines, salmon, trout, mackerel and tuna. These fatty acids help maintain a healthy heart and blood vessels, therefore they help prevent heart attacks, stroke and sudden cardiac death. DHA helps in fetal brain and neuronal development in addition to promoting memory and mental acuity in infants and children.
Fish contain all the essential amino acids and is a complete protein, meaning that it contains all the essential amino acids. 100 grams of any cooked fish contains around 20 grams of high quality protein. Hence fish can be used in designing a good balanced diet. Since it is low in calories it can as well be used as a weight loss diet. Also in the population in which cereals make the core of the diet, fish can compensate for the amino acids that are deficient in grains. That is the reason why the South Indian population are happy with rice, rasam or pepper water and fish fry.
When discussing micronutrient content in fish, the content of iron and calcium gains lots of importance as does the content of iodine, phosphorus and magnesium. It is therefore recommended that pregnant and nursing mothers consume 3 ounces of fish at least 3 days a week. Those with no assess to iodised salt need not worry if they are on a fish rich diet to provide for thyroid function. Fish provides enough iodine for the thyroid gland to function. In India, parasitic infestation is the common cause of anemia, running a close second only to malnutrition. A food rich in seafood three times a week prevents anemia. This is a blessing to families who live near the rivers and seas. When discussing bone health of children, adults as well as post menopausal women, fish has the most important nutrients for their bones. A combo of calcium, phosphorus, magnesium and vitamin D. Age related macular degeneration and blindness has been prevented by the regular consumption of fish.
Research has shown that eating fish is related to an increase in the grey matter in the brain and can delay onset of cognitive decline. Hence it can put off onset of Alzheimer’s disease. Even more interesting is the effect of fish consumption on mood. It is a time tested mood elevator. Hence it can fight prevent depression. The omega 3 fatty acids are implicated in this, along with their contribution to increased energy levels. In short fish consumption improves the quality of life of the individual.
Fish is also an immune modulator. Consumption of fish very early in the weaning and early childhood is cited to help prevent the onset of autoimmune diseases like type 1 diabetes and familial diseases like asthma .
As is emphasized fish is a complete meal, though it does not contain carbohydrates. It should be remembered that the Indian diet is rich in carbs and hence does not need any other accompaniment other than fish. It is both delicious and nutritious, easily available, has a variety of price ranges and for those near the rivers and seas, easily available.
This glorious food is the main reason, next to genetics, for the texture of the skin and hair. It is implicated in graceful aging if consumed regularly. Hence it is recommended that from birth to old age , irrespective of sex, people make it their preferred choice of food.