Fish as a medicinal food
Fish is extremely nutritious and although it may have some unpleasant side effects, it is such a healthy food that you cannot ignore it.
Fish has been the main source of food for many species that inhabit this planet, including humans, for thousands of years. Fish are probably the most diverse group of vertebrates, with more than 32,000 species described, including molluscs. But not all of them are eaten by humans. The term “fish” can also include molluscs and crustaceans, and it is interesting that in English there is no distinction between animal and food, unlike pig (pork), beef (beef), etc.
Food
Fish and other seafood are excellent sources of high-quality protein and a range of vitamins and minerals such as iodine, zinc, vitamin D and omega-3 essential fatty acids. From a health perspective, oily deep-sea fish are rich in essential nutrients.
Omega-3 fatty acids (mainly from fish) have received much attention in scientific research and have been shown to be particularly important for heart and brain health. Fatty fish such as sardines, mackerel, herring, tuna, wild salmon and trout are the highest sources. These oily fish are also high in important fat-soluble nutrients like vitamin D and are probably our main dietary source of this nutrient.
Therapeutic use
Cardiovascular health: Eating fish regularly supports cardiovascular health and reduces the risk of heart attack and stroke. Large research studies support this idea. Omega-3 fatty acids may reduce the risk of cardiovascular disease by reducing arrhythmias, excessive clotting and platelet adhesion, lowering triglycerides, reducing the growth of atherosclerotic plaques, and by being anti-inflammatory, hypotensive, and relaxing the walls of arteries.
Respiratory system: Omega-3 fatty acids also play a role in reducing inflammation in lung conditions such as asthma. There is a genetic condition – atopic eczema and asthma – this is a fatty acid deficiency.
Brain health: Omega-3 fatty acids show many health benefits in the brain. Studies have shown that they reduce depression and have positive regulatory activity in bipolar disorder and schizophrenia. They improve cognitive functions in all ages, from children to the elderly. Eating fatty fish also reduces the incidence of neurological diseases such as multiple sclerosis.
Reproductive system: Eating fish rich in omega-3 fatty acids, especially the DHA component, improves pregnancy outcomes and encourages proper fetal neurological development.
Skin: Essential fatty acids are important for skin health. The main symptom of deficiency is dry skin, so fish oil is used to restore inflammatory dry skin diseases such as dermatitis, eczema and psoriasis.
thyroid health: Fish meat is a source of high-quality protein (with similar levels of meat) along with special nutrients for the production of thyroid hormones: iodine and zinc.
Health risks: Despite the amazing benefits of fish for improving human health, there are also some problems that can be minimized by making wise choices when using fish as food.
Allergens: Many people are allergic to fish and especially shellfish. In very sensitive people, it can cause an anaphylactic reaction. In these cases, it is better to avoid fish and shellfish.
Biotoxins: Fish can collect toxins from their diet from their algae (biotoxins are substances that protect against predators). Fish, such as fugu fish and some types of shellfish, contain biotoxins that can cause severe poisoning (the chemical is tetrodotoxin). In Japan, eating fugu is a very expensive dish and only specially licensed chefs can prepare it.
Ciguatera (neurotoxin) poisoning can occur when eating large fish from warm tropical waters. The fish eat the algae that bloom on the dead coral, which concentrates the food chain on larger fish – and the problem spreads with ecological damage. Pomegranate (and other herbs) can help.
Scromide poisoning can result from eating large, oily fish that have not been refrigerated or properly frozen. This poison is odorless and tasteless. The most common toxins that cause poisoning – ciguatera and scombroid – are resistant to heat and traditional cooking methods do not destroy them.
Mercury and heavy metals: Fish have been shown to accumulate varying amounts of mercury in forms that can be toxic. Larger fish are likely to be problematic: tuna, swordfish, and shark, as well as flounder, king mackerel, and rough orange. The FDA in the US recommends avoiding these fish and only eating fish with lower levels twice a week.
Chemical pollution: Fish caught in polluted waters can also accumulate toxic fat-soluble pollutants such as PCB dioxins. In Australia and New Zealand, our marine waters are generally less polluted and fish are safer if caught further away from cities. Parasites are common (more common in Southeast Asian freshwater fish) and cause problems when the fish is eaten raw, but disappear when cooked.
Although there are environmental and pollution concerns when eating fish, if chosen carefully, their nutrient density is too important to be overlooked. The ideal amount is one fish meal (preferably not fried) 2-3 times a week. Small, deep-sea, cold-water, oily, wild-caught fish are the most nutritious and safest choices.
