Fish contains a rich source of protein, vitamins, minerals such as iodine. On the other hand, fish contains less calories than other meats. Most types of fish have little cholesterol and hence consuming more fish is good for preventing high blood pressure and heart diseases. The Omega 3 in fish can effectively reduce cholesterol in our body, reduce blood pressure and prevent the blockage of blood vessels in our heart too.
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in fish help to maintain a healthy heart. DHA also helps to promote brain and eye developments in children. Daily intake of 200 to 600mg of omega 3 will be helpful. The types of fish that are rich in omega 3 includes salmon, sardine, tuna and trout.
However, deep sea fish such as the sea bass and other big fish may be contaminated with high levels of mercury. It will not be advisable for pregnant women, breastfeeding mums and women planning to conceive to consume these fish.
When choosing fish from the market, look for fish with bright eyes, firm meat texture with nice natural fish smell. Avoid those with dull eyes, soggy meat and foul fishy smell.
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