Fish Nutrition

Fish nutrition

All kinds of fish provide good amounts of easily digestible, high quality complete protein and few carbohydrates. The fat contents vary with the type of fish and the season, but in general, bluefish, eels, herring, kipper salmon, sardines, shad and smelt are among those that supply the most fat; fortunately the fat supplied by fish is high in unsaturated fatty acids, thus reducing its chances of raising the cholesterol level. The protein provided by fish is high in essential amino acids, making it excellent in supporting growth and reproduction, in producing energy and burning fat, in aiding the production of hormones, antibodies, and white blood cells needed to fight infection, and in helping against fatigue, flabby muscles breaking hair and nails, low blood sugar, low blood pressure, anemia, and water retention. Fish is well supplied with a variety of valuable vitamins and minerals, and fresh ocean fish can be especially rich in iodine, potassium sodium, and phosphorus. The content of iron and trace minerals in fish can help combat several forms of anemia Because it is low in carbohydrates, calories, and cholesterol (a 4 oz. serving of fish averages 75 gm cholesterol), fish should be included on weight and cholesterol reduction diets. Fish liver oils are one of the richest readily available sources of vitamin A, an aid to healthy skin and eyesight, and are one of the few natural sources of vitamin D, needed for development of healthy bones and teeth and especially necessary during pregnancy and menopause and while breast feeding. These oils also contain no essential fatty acids, thereby helping to reduce blood cholesterol levels. However, excessive consumption of raw fish and raw shellfish can bring on a B-1 deficiency. As soaking depletes both flavor and nutrients, fish should be washed quickly and dried immediately. Fish cooks rapidly, and to retain juices and nutrients it should not be cooked beyond an Internal temperature of 150° F. The liquids used in boiling and stewing can rob fish of many of its nutrients. for more nutritional value, it should be broiled, baked, or steamed placed on a rack and kept from contact with water or other juices that will not be served with the fish. If  the fish is to be browned, it should have a crumb or batter coating to retain the juices and nutrients. It may also be deep fried in medium hot fat (360 F.). Cooking times for fish should be carefully observed.