Are you Eating the Right fish?

Which fish is good to eat – Freshwater (lake, stream, river) or Seawater fish?

All fish are excellent sources of lean protein and heart-healthy Omega – 3 fatty acids. Then what are Omega -3 fatty acids? The body cannot make omega fatty acids like other fats. So, it is important to provide omega fatty to our body.

The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils. DHA and EPA are found in fish and other seafood.

• ALA (Alpha-Linolenic acid) – Good for heart and blood vessels. is found mainly in fish, plant oils such as flaxseed, soybean, and canola oils
• EPA (Eicosa Pentaenoic acid) – Reduce Asthma, Cancer, Menstrual problems, and lung disease found in fish.
• DHA (Docosa Hexaenoic acid) – Excellent help to function the brain. Found in fish.

Yes, but there is a difference in taste, bone structures, and nutrients between freshwater fish and saltwater fish.

Freshwater fish are generally higher in calcium (build and maintain strong bones), monounsaturated (weight loss, reduce the risk of heart disease and decrease inflammation) and polyunsaturated fatty acid ( brain function and cell growth) then saltwater. Saltwater fish doesn’t have a high level of sodium if you compare it with fresh water. Fresh fish has a mild flavor than seawater, those who are not intending to eat fish regularly should go for freshwater fish. Seawater has larger bone and easy to debone where freshwater fish is the opposite that is another way round.

Then what about mercury contains in Fish?

Mercury in the form of methyl mercury a high toxin found in fish but, the question is which fish? Mostly the seawater fish and the area where chemical industries are nearby to the seawater and fresh water and through the gas. A small concentration of mercury forms into algae and then algae is eaten by fish and other organisms. Methyl mercury is not soluble and therefore cannot excrete but get accumulate in the tissue muscle of the fish. The older and bigger the fish means more mercury absorption.

Fish like King Mackerel, Tuna, shark, or any big and older fish contain a large amount of methyl mercury. This type of fish is not recommended for pregnant women and kids. There is no method of reducing mercury.

So, What about Cholesterol in Fish?

These are essential dietary fats that can really help you maintain healthy cholesterol levels by lowering your triglyceride levels.

HDL (High-Density Lipo Protein) – HDL is known as “good cholesterol” because it transports cholesterol to your liver to be expelled from your body. HDL helps rid your body of excess cholesterol so it’s less likely to end up in your arteries. Those who have LDL should take HDL like fish and other foods contain HDL.

LDL (Low-Density Lipo Protein) – LDL is called “bad cholesterol” because it takes cholesterol to your arteries, where it may collect in artery walls. Too much cholesterol in your arteries may lead to a buildup of plaque.  This can increase the risk of blood clots in your arteries. If a blood clot breaks away and blocks an artery in your heart or brain, you may have a heart stroke or cardiovascular problems.

Best Fish to Eat

Buttery Fish (Oily and Slippery fish), Rawas, Salmon, Tuna, Katla, Rohu, Surmai, Hilsa, Pomfret, Crabs, and Mackrel but, before that, you have to find out that the fish is coming from which area and those areas are not surrounded with industries or any polluted area. I will always be recommended you to have spring water fish coming from steam.

Best Way to Cook:

The cooking method is always equally important which can keep the fish nutrients in the fish after cooking like Microwave, Baking, Steaming, and Poaching.