Eating fish can benefit healthin an amazing range of ways

By Rosie Shelley Saturday January 16th, 2010

GIVEN that we are an island nation, food writers and health practitioners alike have long been trying to persuade the Irish to eat more fish. Delicious, quick and versatile to prepare and highly nutritious, fish can be one of the healthiest foods available to us. Depending on the variety it can also be affordable, and come without the potential drawbacks of mass-produced meats.

Fish has been an important part of our diet since prehistoric times. Its value lies in the delivery of high-quality protein, vitamins, minerals and other nutrients in a compact form, and modern research has shown that eating it regularly can benefit our health in an amazing range of ways.

While most of the health-related research carried out has focused on oily fish, there’s a lot to be said for white fish too. Steamed, grilled or baked without batter, fillets of white fish are an excellent source of low-fat, low-calorie but satisfying protein, which makes them ideal for anyone watching their weight. They also contain good amounts of B vitamins, and valuable minerals like phosphorous, iodine, selenium, iron and potassium which aren’t always found in other foods. Easily digested, white fish is also a good option for children, and anyone recovering from an illness or with digestive problems.

For all-round health, however, and the prevention of our biggest killers, we should look to oily fish such as salmon and trout, mackerel and herring, sardines and anchovies. The key to their almost miraculous effects is the omega-3 essential fatty acids they contain – healthy fats which are called essential because we can’t make them and have to source them from our diet. Well over two thousand scientific studies have proven that at least sixty different health conditions are either preventable or treatable with these oils, and yet many of us don’t get anywhere near enough. One of the world’s leading cancer researchers, Dr Richard Beliveau, says: ‘The greatest nutritional deficiency currently affecting European countries is the low intake of omega-3.’

What we do eat plenty of are the omega-6 oils, found in animal produce and some seed and vegetable oils, but these can play a role in inflammation, which is at the root of arthritic and skin problems, hormonal problems, some cancers and even heart disease. Omega-3s, on the other hand, are anti-inflammatory, and so work against these conditions and many more. Their impact on cardiovascular health is such that a high intake of oily fish has been shown to reduce the risk of heart disease by a staggering 47%. They are also vital for proper brain and mood functioning, good eyesight, and healthy, youthful skin, hair and nails.

The package of nutrients in oily fish is of great benefit to anyone suffering painful periods or premenstrual syndrome, while pregnant women are strongly advised to include one or two portions a week. Because of its importance to the developing brain, children born to mothers with a good intake of omega-3 tend to be brighter, more communicative and better behaved, with improved motor and social skills. They are also less likely to be premature or low-birth-weight babies.

Some people, naturally enough, are concerned about the high fat content of oily fish, but it turns out that these anti-inflammatory oils have a positive effect on weight control: the combination of fats and protein is exactly what fills us up for longer, preventing snacking on less healthy foods, and omega-3s actually help the body to burn stored fat. Their balancing effect on blood sugar levels also fight hunger and cravings, and ward off the insulin resistance that can lead to diabetes.

And a special mention goes to oily fish because it is just about the only significant natural food source of vitamin D, which we usually get from sunlight – a scarce commodity in this climate and especially at this time of year! A torrent of recent research has shown how valuable this vitamin is, not only for strong bones, joints and teeth, but also for heart, bowel, skin and mental health, energy, brain function, the immune system, and avoiding certain cancers and degenerative diseases. If you eat tinned fish like sardines with the bones, the calcium will give your bones an extra boost and be of particular value to anyone concerned about that ‘silent killer’, osteoporosis.

So there are many powerful reasons for eating more fish, but as always it wouldn’t be a good idea to overdo it – any kind of seafood is only as healthy as the water it swims in, and the main problem with oily fish is that toxins like pesticides and mercury can accumulate in their fatty tissues. (This is especially true of the larger, longer-living varieties like swordfish, shark and marlin, which should be avoided by the young and the pregnant or breastfeeding.) For this reason, the authorities recommend staying within certain limits: we should all be eating oily fish once or twice a week, but children and women of childbearing years are advised to consume no more than that (although this has recently been challenged by several experts, who say that the benefits far outweigh the risks). Men, adolescents and older women can safely eat up to four portions a week. If you’re concerned, stick to smaller and more affordable varieties such as mackerel, herring and sardines, and remove the skin and the obvious fat. It’s worth knowing that the most potent detoxifier of mercury is the mineral selenium, which is found in the fish or shellfish itself, as well as turkey, lentils, nuts and seeds.

Some fish and especially shellfish also contain purines, which can contribute to gout and to kidney stones, so if you are prone to either condition it would be a good idea to limit fish intake and avoid shellfish altogether. And of course these seafoods are up there on the list of common allergens, but if you do have an allergy you’ll be well aware of the need to avoid them.

When buying fish, look for specimens that are obviously bursting with freshness, with bright clear eyes and smooth, shiny skin. It should smell of the sea, rather than ‘fishy’, and be presented on plenty of ice. Eat or freeze it straightaway. And go for sustainable varieties to give the fish – and the fishing industry – a fighting chance of a future. Some of us have this precious bounty practically on our doorsteps, so let’s make the most of it.



• rrshelley@eircom.net