| Fish |
Fish is a nutrient-dense food and an excellent source of protein, vitamin B12, and iron. If you are trying to boost your immune system, lower your bad cholesterol, improve your blood pressure and have a healthy heart, fish is great for you. Seafood is one of the most nutritionally balanced foods.
Cold-water fish like salmon, tuna, mackerel and halibut are full of omega-3 fatty acids. These are probably the best fish for lowering your cholesterol and high blood pressure, and improving your immune system.
Omega-3s have been shown to lower triglycerides, a type of fat in our bloodstream, and help keep our bodies from over-producing eicosanoids, a group of hormone-like substances. Omega-3 fatty acids may also slow down the growth of plaque in our arteries and reduce inflammation.
The American Heart Association reviewed the benefits of fish and fish oils and concluded that they help prevent cardiovascular disease, including fatal and non-fatal heart attacks, strokes and coronary artery disease. Fish oils are beneficial for the following reasons:
We are not doctors, but all of the above sound good to us. If you want to boost your immune system, eat more fish.
Some wild fish – like swordfish, shark and mackerel - may contain harmful toxins, because of their water environment. Try eating these fish in moderation, if at all. Also, be careful of canned tuna. Some brands are too processed and the fish is canned in bad oil, which can weaken your immune system. Nursing mothers, pregnant women and young children should not eat these fish, or at the very least, consult your doctor or nutrition expert.
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| melsQuiz answer |
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| melsBuzz |
- Fish is a wonderful, nutritious food. Have fun preparing different recipes and creating impressive meals. Add a bottle of wine and enjoy the experience.
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| melsAdvice |
- Try to eliminate red meat from your diet, or reduce your intake to no more than once every two weeks. Instead, eat fish at least 2 times per week. It’s low in saturated fat and calories
- After eating fish, have some vitamin E. Omega-3 fatty acids, combined with vitamin E, works together in your body to boost your immune system
- Not all fish are created equal. If you are going to eat out, pick a good place by reputation and cleanliness
- Always keep in mind that fish should be eaten as part of a balanced diet. Add a grain and salad or leafy vegetable to every fish serving
- When buying fish, always ask questions about where it came from, how long the fish has been on ice, preparation tips, etc.
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| DidYouKnow? |
- Fish secrete a type of mucus from their skin which makes them slimy, but provides fish with protection against parasites and disease
- The colder the water the fish lives in, the more nutritious and safer the fish.
- If a fish smells fishy, it will most likely taste fishy because a chemical – trimethylamine – within the fish begins to spoil
- Wild fish seem to have higher levels of omega-3 fatty acids and lower fat content than farmed fish
- Fish feel no pain. Their brains are too small.
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| melsTips |
- Bake or grill fish, but rarely fry it (too much fat)
- When buying fish, buy cold-water fish
- Eat tuna, salmon, snapper and swordfish if you are seeking maximum protein per serving while trying to reduce your cholesterol and blood pressure, but be aware of canned tuna. It has too much sodium. If you must have canned tuna, rinse it off before eating.
- Eat a variety of fish. Eating sushi is an excellent way to eat many kinds of fish and shellfish in one sitting.
- Eat zinc-rich fish like oysters and crab. You should try to get at least 15-25 milligrams of zinc from your diet per day.
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| melsQuiz |
- Approximately how many fish species have been identified?
- Which fish is the largest-selling seafood in the U.S.?
- A Dover cut (of fish) is also referred to as?
- Name the only kind of tuna that can be labeled “white” by U.S. standards
- Name the Top 5 seafood restaurant chains that sell the most seafood (as of 2002)
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| melsQuiz Answers |
- Between 25,000 and 28,000, depending upon your information source
- Tuna (canned)
- American cut
- Albacore
- Red Lobster, Landry’s/Joe’s Crab Shack, Long John Silvers, Captain D’s Seafood and McCormick & Schmick’s
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