Healthy Eating: The Benefits of Eating Fish

Article from Project Life

LONDON, England (CNN) — Healthy diets almost always contain fish, a protein food with fewer calories than other meat sources. It’s also one of nature’s most versatile foods. As well as different species of fish, you can steam, bake, fry or poach fish. It’s great raw in the form of sashimi, anchovies, carpaccio and gravlax. But there have been conflicting health messages around the benefits of eating fish.

20121019-165642.jpg

Long regarded as low in fat and high in “good fats,” the health benefits have been overwhelmed by concerns about the environmental problems caused by over-fishing and health risks caused by pollutants.

But last October the Harvard School of Public Health reviewed existing studies that looked at the health effects of eating fish — and the jury’s come back in favor of… eating fish!

The Harvard study recommended eating up to two portions of fish a week and that eating fish could cut the risk of death from heart disease by a third. The evidence across different studies showed that fish consumption lowers the risk of death from heart disease by 36 per cent.

The oils in some fish appear to reduce the blood from clotting by reducing the stickiness of the blood. The most beneficial fish in this context is oily fish such as salmon or mackerel. The researchers also suggested that eating that amount of fish or fish oil intake reduces total mortality by 17 per cent.

OTHER BENEFITS

Studies have shown that fish alleviates a range of ailments.

Prostate cancer: A Swedish study of 6000 men over 30 years show that men who did not eat fish between double and trebled the risk of developing prostate cancer compared to those that did. Fish also contains selenium, thought to have cancer-fighting properties.

Depression: The omega-3 fatty acids contained in fish are believed to raise levels of the brain chemical serotonin, which aids in reducing depression. Skin: Some dermatologists say that a salmon rich diet acts like a facial — smoothing out age lines.

Inflammation: Omega 3 fatty acids, through several mechanisms, regulate your body’s inflammation cycle, which prevents and relieves painful conditions like arthritis, prostatitis and cystitis. Fish rich in Omega 3 fatty acids includes, mackerel, trout, herring, sardines, tuna and salmon.

(Reference CNN.com)

Sweet Mustard Glazed Salmon Fillets

20121019-170554.jpg

4 6 to 8 oz frozen salmont fillets
2 Tablespoons lemon juice
2 Tablespoons Dijon Mustard
2 Tablespoons brown sugar
1 tsp ground cumin
Salt and pepper to taste

Prep Day: Place the frozen salmon fillets in a 1 gallon freezer bag. Whisk together the next four ingredients and pour in a sandwich bag. Add the sandwich bag to the 1 gallon freezer bag. Label and freeze.

Serve Day: thaw the salmon and glaze. Preheat the oven to 400 degrees. Season both sides of salmon with salt and pepper. Place the salmon and glze in a 13x9x2 inch baking dish and turn the salmon to coat with the glaze. Bake until the fish flakes when forked, 10 to 15 minutes.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s