Omega 3, DHA and Great Taste

Fish is the health food of the century and baby boomers are buying it up by the pound. The leading reason for fish being a health hero is fish is practically the only natural source of Omega 3 fatty acids. Omega 3 fatty acids are an essential nutrient that almost all Americans fall short on. In this low-fat, no-fat world this may seem strange. Simply put, the human diet requires a balance of certain fats.

Grill it, poach it, broil it, bake it. Any way you cook it, fish really is brain food. Not only that, but according to research, also food for your heart, prostate and more. Fish, particularly fatty fish, is an excellent source of the Omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3 has been shown to be beneficial to our health in a myriad of ways. The American Heart Association recommends two servings per week of fish such as salmon, char, mackerel and herring because they contain more Omega-3 than lighter fish such as cod or halibut.

Fish is lower in saturated fat, total fat and calories than comparable portions of meat or poultry, the experts note in the February issue of the Mayo Clinic Women's Health Source.

New England Journal of Medicine in 1997 reported reduced cardiovascular disease in people consuming fish high in omega-3 polyunsaturated fatty acid (PUFA). It is a well known fact that PUFA is helpful in reducing cholesterol level. People consuming PUFA are less likely to suffer from cardiovascular disease. As humans are not able to synthesize omega 3 polyunsaturated fatty acid (PUFA), they must be supplied to the body in the diet. These fatty acids accomplish the synthesis of other essential fats.

French researcher Pascale Barberger-Gateau found that just one serving a week of fish decreased the risk of developing dementia by 30 percent. Eating fatty fish several times a week may also lower the risk of developing prostate cancer by as much as half.

A Swedish study of 3,500 postmenopausal women eating two servings of fatty fish a week found they were 40 percent less likely to develop endometrial cancer than those eating less than one-fourth of a serving a week.

According to Science Journal [278: 1904 - 1905 (1997)], 7 ounces of fish per week is considered to be good and healthy for a woman of 60kg.

Fish consumption during pregnancy may result in a lower risk of preterm delivery or low birth weight. DHA in particular is essential for infant brain and eye development. It may even help prevent postpartum depression.

However, be aware that several types of fish - swordfish, shark, king mackerel, tuna and tilefish can be unsafe in any amount for pregnant or breastfeeding women, women of childbearing age who may become pregnant, and small children, according to the U.S. Food and Drug Administration's advisory. There is concern that these fish may contain high amounts of methylmercury, which has the potential to cause nervous system damage to a developing fetus and other damage to those at risk. Methylmercury is an industrial contaminant that sometimes finds its way into the waters in which fish live.

Overall, fish is an important part of a balanced diet; it is full of vitamins, and other nutrients, including essential fatty acids. It helps in lowering cholesterol level and in controlling blood pressure. It is therefore important that you do not cut fish from your menu but be little cautious about the source and the amount of intake.