Fish

Eating fish regularly may reduce risk with diseases such as:

  • Asthma – children who eat fish may be less likely to develop asthma.
  • Brain and eyes – fish rich in omega-3 fatty acids can contribute to the health of brain tissue and the retina (the  back of the eye).
  • Cardiovascular disease – eating fish every week reduces the risk of heart disease and stroke by reducing blood clots and inflammation, improving blood vessel elasticity, lowering blood pressure, lowering blood fats and boosting ‘good’ cholesterol.
  • Dementia – elderly people who eat fish or seafood at least once a week may have a lower risk of developing      dementia, including Alzheimer's disease.
  • Depression – people who regularly eat fish have a lower incidence of depression (depression is linked to low      levels of omega-3 fatty acids in the brain).
  • Diabetes – fish may help people with diabetes manage their blood sugar levels.
  • Eyesight – breastfed babies of mothers who eat fish have better eyesight, perhaps due to the omega-3 fatty acids transmitted in breast milk.
  • Inflammatory conditions – regular fish consumption may relieve the symptoms of rheumatoid arthritis, psoriasis and autoimmune disease.
  • Prematurity – eating fish during pregnancy may help reduce the risk of delivering a premature baby.

Fish are rich in omega-3 fatty acids; Salmon is a popular food with the highest omega-3 fatty acids compared to other fish. The fat and omega-3 content varies from one species to another. Total fat content ranges from approximately 4 to 11 grams per 3 ounce cooked serving. Omega-3 fatty acid content ranges from 700 to 1,800 milligrams of omega-3 fatty acids per 3 ounce cooked serving. A summary of the fat and omega-3 content of the six commercially important salmon species is provided in the chart below. Salmon is also a good source of a variety of vitamins and minerals. Canned salmon that contains bones is also a good source of calcium.

 

Salmon   Species

Total   Fat
  (Grams per 3 ounce cooked portion)

Omega-3   Fatty Acids (Milligrams per 3   ounce cooked portion)

Cholesterol  
  (Milligrams per 3 ounce cooked portion)

Atlantic,   Farmed

10.5

1,800

54

King,   Wild

11.3

1,700

72

Coho,   Wild

3.7

900

47

Sockeye,   Wild

5.7

800

54

Chum,   Wild

4.1

800

81

Pink,   Wild

4.5

700

55

http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Fish

http://en.wikipedia.org/wiki/Salmon

http://seafoodhealthfacts.org/seafood_choices/salmon.php

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