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The Jewish Home | JULY 21, 2022
Health & F tness
Fishing For Benefits By Aliza Beer MS, RD, CDN
F
ish is a very important part of a healthy diet. Aside from its protein content, fish is a great source of omega-3 fatty acids, which have a host of health benefits. Research has shown that eating fish once or twice a week may reduce the risk of depression, stroke, heart attacks, and Alzheimer’s. Fish is less popular in the United States than one would think. Nearly half of Americans either don’t eat fish or only eat it occasionally. Contrary to popular belief, not all fish is “fishy.” There are so many different types of fish and many creative ways to cook them. Exploring the health benefits of fish will hopefully encourage you to try to incorporate 1-2 fish dinners a week.
Health Benefits 1. Good source of vitamin D: Fish is one of the best sources of vitamin D, a vitamin almost half of Americans are lacking. Vitamin D is necessary for calcium absorption, which protects bone health. It also is involved in the production of melatonin, a hormone that regulates sleep rhymes. During the winter months, when we aren’t getting much sunlight, consuming more fish could be very beneficial. 2. Boosts the metabolism: A study showed that adults who took 3g of fish oil each day for 12 weeks showed an increased metabolic rate by 5.3%. 3. Beneficial for eye health: Omega-3 fatty acids have been proven to improve vision and eye health. It has been shown to improve dry eye as well. 4. Weight maintenance: Fish is one of the healthiest foods you can add to your diet. It has many nutrients that can benefit the body in different ways. Fish is a great addition when trying to maintain weight because it is a complete protein, is low in calories, and it helps stabilize blood sugar. These are all important aspects of weight maintenance.
5. Lowers the risk of heart disease: Fish is a heart-healthy food because of its Omega-3 fatty acid content. Omega-3s reduce inflammation, lower cholesterol, and help protect the heart by lowering the buildup of plaque in your arteries. They also reduce triglycerides, a type of fat in the blood that, if too high, contribute to arteriosclerosis, the thickening or
recovery after exercise. Consuming fish after exercise can help increase muscle mass because of its protein content and help your muscles recover after an intense workout. 8. Lowers the risk of certain cancers: Research has shown that people who consumed a lot of fish had a lower risk of developing digestive cancers.
life cycle. Small exposure to mercury is not a big issue but too much can lead to mercury poisoning. Mercury poisoning is dangerous for the brain, spinal cord, and central nervous system. Its side effects include memory loss, muscle weakness, and headaches. There is currently no cure for mercury poisoning, so the best way to treat it is to stop consuming mercury-containing fish. High-mercury fish includes tuna, mackerel, and sea bass. Limiting these fish to no more than once or twice a week is ideal. It is best to opt for low-mercury fish like flounder, trout, salmon, anchovies, tilapia, and herring. The most vulnerable population for mercury consumption is pregnant women. Studies have shown that mercury can be toxic to a fetus’s brain development. Similarly, breastfeeding women can pass mercury through their breast milk to their babies and can affect the infant’s brain development and nervous system after birth. Therefore, the FDA recommends that pregnant women or those trying to become pregnant avoid fish that is high in mercury. Consulting with your medical practitioner is the best way to ensure your mercury levels are normal, whichever stage of life you are in.
Different Types of Kosher Fish
Consuming fish after exercise can help increase muscle mass.
hardening of the arteries of the heart. 6. Can help improve sleep: Research has shown that eating fish improves sleep because of its high concentration of vitamin D. 7. Helps with recovery and muscle regeneration: The vitamin D and omega-3 fatty acids found in fish play a significant role in muscle regeneration and
9. Good source of calcium and iron: Fish is filled with calcium and iron. These micronutrients are essential for the body’s growth and development. While there aren’t many foods that offer the health benefits that fish does, the one downside of eating fish is mercury consumption. Mercury is a toxic metal that accumulates in fish throughout its
1. Anchovies: a 3oz serving of anchovies contains 111 calories, 17g protein, and 4g fat. 2. Carp: A 3oz serving of carp is 108 calories, 15g protein, and 5g fat. 3. Cod: A 3oz serving of cod is 146 calories, 13g protein, and 7g fat. 4. Mahi-mahi: A 3oz serving of mahi-mahi is 72 calories, 15g protein, and 0.6g fat. 5. Flounder: A 3oz serving of flounder is 113 calories, 18g protein, and 3g fat. 6. Fluke: A 3oz serving of fluke is 79 calories, 15g protein, and 1g fat. 7. Halibut: A 3oz serving of halibut
