Fish: the healthy friendly species

Fish is a very important part of a healthy diet. Fish and other seafood are the major sources of healthful long-chain omega-3 fats and they are also rich in other nutrients such as vitamin D and selenium, protein, and low in saturated fat. There is strong evidence that eating fish or taking fish oil is good for the heart and blood vessels. Research over the past few decades has confirmed the importance of the nutritional components of fish in brain development and reproduction and highlighted a role for fish in a variety of other functions in the body. Much of the importance of fish in health has come from research into long chain polyunsaturated fatty acids (PUFA) of the n-3 family. The n-3 Fats are also generally known as omega 3 fats. Fish is a rich source of two important n-3 PUFAs, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DBA). Marine algae are the only form of life that can easily make long chain n-3 PUFA. As fish feed on algae, they become rich sources of these important n-3 fats which in turn transfer to humans through consumption of the former. In addition, fish is also a good source of iodine, zinc vitamins A and some B vitamins. Fish intake has bee on decline for many years based on different food consumption survey with alarming findings that some people never eating fish without any taboo attached. The level of fish intake has been linked with a lower risk of death from heart disease and likewise playing vital roles in preventing other illnesses such as arthritis, strokes, breast cancer, diabetes to mention a few. However, it is recommended by various finding that eating fish at least twice a week and including oil- rich fish at least once a week in diet will maintain healthy conditions against illnesses.

Includes: 3 tables;Also includes: 50 refs.