Health Benefits of Fish Protein
Fish are considered highly nutritious products of the aquaculture system due to the presence of well-balanced macronutrients such as proteins, lipids and micronutrients such as vitamins and minerals. These fish are a good source of human food that promotes growth and protection of the body from a variety of health diseases such as cardiovascular and coronary heart diseases and prevents rickets and mental diseases in children.
Eskimos living in Green land as also the fishing community in Japan, whose daily consumption of fish is 250-400 g enjoy complete freedom from cardiovascular diseases. The beneficial effect of dietary fish is attributed to the fatty acid composition of the fish.
Interest in the health benefits of fish and shellfish began decades ago when researchers noted that certain groups of people – including the Inuit and the Japanese, who rely on fish as a dietary staple – have a low rate of ischemic diseases (i.e., heart attack or stroke). Fish, particularly fatty fish, is a good source of the omega-3 fatty acids EPA and DHA. These fats help to lower serum triacylglycerol and cholesterol, help prevent the blood clots that form in heart attacks, and lower the chance of having an irregular heartbeat.
In fact, one study found that women who ate fish at least once a week were 30% less likely to die of heart disease than women who ate fish less than once a month. Similar benefits have been found for men. Fish consumption is also related to slower growth of atherosclerotic plaque and lower blood pressure. Especially good sources of omega-3 fats are salmon, tuna, herring, mackerel, and canned tuna and sardines.
When included in the diet of pregnant and breastfeeding women, DHA is thought to be beneficial to infant brain (learning ability) and eye (visual acuity) development. Scientists have found that women who ate fatty fish while pregnant gave birth to children with better visual development. Babies of mothers who had significant levels of DHA in their diet while breastfeeding experienced faster-than-normal eyesight development. Preliminary research also suggests that a diet rich in omega-3 fatty acids – and in DHA in particular – may help to decrease the chance of preterm birth, thus allowing the baby more time for growth and development.
Recent research found that eating just one serving a week of fish decreased the risk of developing dementia by 30%. Eating fatty fish several times a week may also lower the risk of developing prostate cancer by as much as half. A Swedish study of 3500 postmenopausal women eating two servings of fatty fish a week found that they were 40% less likely to develop endometrial cancer than those eating less than one-fourth of a serving a week.
Eating a variety of fish and seafood, rather than concentrating on one species, is highly recommended for both safety and nutrition. Fish is a low-fat high quality protein. Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.