Fish - Fresh or Canned?
Sue Gilbert, M.S., Nutritionist
Fresh fish is ever so much better than canned. There's just no comparison in taste and texture; it's like the difference between canned and fresh corn. From a nutritional standpoint, the canning process does destroy some of the nutrition, particularly the B vitamins. However, you will still get the beneficial fats and the protein in the canned variety. I'm sure you'll get hooked on fresh fish once you try it. Of course no fish is any good if you don't cook it just right. There's nothing worse than dried-out, overcooked fish or, just as bad, fish that is still slick and raw on the inside.
If you've been floundering in the ocean of nutrition information, here's some news that you can sink your teeth into. Eating fish, even a little, can have major health benefits.
Overall, compared to most meats and poultry, fish is much lower in total fat and saturated fat, is a source of very high-quality protein, supplies lots of vitamins and minerals and contains high levels of omega-3 fatty acids. By adding one or two fish meals to your family's diet each week, you can net some very hefty health benefits, including:
- Reduced risk of heart attack: In a study published in the New England Journal of the American Medical Association, it was proposed that as little as one serving per week of fish high in omega-3 fatty acids could reduce the risk of cardiac arrest by 50 percent. It seems omega-3 fatty acids might help to protect against arrhythmia (irregular heartbeat), which can trigger sudden cardiac arrest. There is no clear advantage to eating fish more than once a week. As part of a low-fat diet, however, fish (whether eaten once or several times a week) can lead to lower levels of blood cholesterol, which are linked to lower incidence of heart disease.
- Contributions to infant eye and brain development: Omega-3 fatty acids are also referred to as DHA (docosahexaenoic acid). DHA is critical to normal eye and vision development. Along with another fatty acid called linoleic acid, it accounts for more than a third of the fatty acids in the brain and the retina of the eye. Most of the accumulation of DHA occurs during the last trimester of fetal development, which is why premature babies are at higher risk for irreversible nerve and visual damage. Thus, pregnant women are encouraged to eat fish at one or two meals per week. However, they should avoid swordfish, shark, fresh tuna and all freshwater fish, due to the risk of heavy metal and pesticide contamination.
- Weight control: Fish is low in fat and calories and, if cooked properly, is a perfect, nutrient-dense food to include in a weight control diet. Broiled, grilled, blackened or steamed fish is usually a better (lower-fat) choice than fish that's fried, baked and stuffed, or cooked in a casserole. Lessening the symptoms of rheumatoid arthritis: Marine oils seem to have an anti-inflammatory effect on the swelling and joint tenderness related to rheumatoid arthritis. For this effect, you need to eat fish at several meals per week. Some researchers believe, however, that if you regularly eat smaller amounts of fish over many years, you may be able to avoid rheumatoid arthritis.
- Interfering with the progression of breast cancer: Although studies remain, preliminary, it seems that fatty fish may help to slow down the progression of breast cancer. Population studies show that the incidence of and death rates from breast cancer are lowest in those countries where women eat the most fish.
Featuring supplements and products developed by David Perlmutter, MD, ABIHM, FACN for brain health.