Fishing for Benefits by Aliza Beer, MS RD

Health & F tness Fishing For Benefits

By Aliza Beer MS, RD, CDN

Fish 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.

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 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.

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

Different Types of Kosher Fish

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

contains 94 calories, 17g protein, and 2g fat. 8. Herring: A 3oz serving of herring is 166 calories, 14g protein, and 12g fat. 9. Mackerel: A 3oz serving of mackerel is 174 calories, 15g protein, and 11g fat. 10. Red snapper: A 3oz serving of red snapper is 109 calories, 22g protein, and 1g fat.

11. Sablefish: A 3oz serving of sablefish is 166 calories, 11g protein, and 13g fat. 12. Salmon: A 3oz filet of salmon contains 124 calories, 18g protein, and 5g fat. 13. Sardines: A 3oz serving of sardines is 177 calories, 21g protein, and 9g fat. 14. Seabass: A 3oz serving of sea bass is 82 calories, 15g protein, and 2g fat. 15. Seabream: A 3oz serving of seabream is 115 calories, 20g protein, and 3g fat. 16. Trout: A 3oz serving of trout is 117 calories, 17g protein, and 4g fat. 17. Tuna: A 3oz serving of tuna is 100 calories, 22g protein, and 1g fat. 18. Yellowtail: A 3oz serving of yellowtail contains 124 calories, 19g protein, and 4g fat.

Ways to Cook Fish

1. Grilling: Grilling fish is a quick and easy way to cook fish and avoid it becoming dry. 2. Poaching: Poaching is a method of cooking that involves cooking fish in a liquid at a low temperature. This will ensure the fish is tender and soft. 3. Pan-frying: This is another quick way to cook fish without having to use a lot of oil. This method of cooking is best for white fish. 4. Baking: Baking fish helps preserve its nutrients, such as vitamin D, iron, and omega-3 fatty acids. 5. Broiling: Broiling fish is a great way to cook fish in just a few minutes and ensure it is crispy on the outside and tender on the inside.

If you aren’t a fish-lover and want to get the benefits of omega-3 fatty acids, there are a few things you can add to your diet. Walnuts, flax seeds, and some vegetable oils are packed with omega-3 fatty acids. There are so many different varieties of kosher fish that could be found in most grocery stores. Each type of fish has a different number of calories, protein, and fat. The incorporation of fish into your diet can be highly beneficial because of its lean protein, omega-3 fatty acids, and vitamin D content.

Best Herb Salmon Recipe

Marinade

• ¼ white onion, diced • 1 clove garlic • 1 bunch basil • 1 bunch parsley • 2 tbsp lemon juice • 1 tbsp Dijon mustard • ¼ cup olive oil • Salt • Pepper

Preparation

1. Blend the onion, basil, parsley, garlic lemon juice, mustard, salt, and pepper until fully combined. Then, add in the olive oil and blend until smooth (about 15 seconds). 2. Marinate the salmon fillets for at least 30 minutes. 3. Pan-fry the salmon skin-side down until both sides are browned. Bake in the oven at 350°F for 10-15 minutes until slightly firm. 4. Enjoy with a side of pan-fried or grilled vegetables for a protein and vegetable-packed dinner.

Aliza Beer is a registered dietitian with a master’s degree in nutrition. She has a private practice in Cedarhurst, NY. Patients’ success has been featured on the Dr. Oz show. Aliza can be reached at alizabeer@gmail. com, and you can follow her on Instagram at @alizabeer.

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