You see the milk commercials all the time. Popular celebrities endorse this healthy dairy product. But perhaps it is time something is said about how much fish can help your body.
Without a doubt, healthy eating habits are a major factor in order to have a healthy body. Although there’s no single food that can instantly make a person healthy, having more seafood in your diet can vastly improve your health. Many studies show that the beneficial omega-3 fatty acids are usually found in sardines, salmon and tuna.
Have fish twice a week
The American Heart Association encourages everyone to eat fish that are rich in omega-3 fatty acids at least twice a week. Remember though that the way of cooking influences the amount of omega-3 in the fish.
Salmon tops the list of fish richest in omega-3. Cook it in dry heat and you’ll get 1.8 grams of omega-3 fatty acids per 3-ounce portion of fish. Smoke it instead and the omega-3 level will decline to only 0.5g per 3 oz of fish.
Fish is a great source of protein. A serving of 3 ounces of cooked fish have around 20 grams of protein. This is already a third of your average daily recommended protein needs. The great part about this is that the protein in fish is low fat and low calorie. It is loaded not only with omega-3, but also with other amino acids and minerals like iron and calcium.
Make sure you get omega-3 regularly
Omega-3’s have a positive effect on the heart rhythm. It may even reduce the occurrence of the most common type of stroke. In fact, the US Food and Drug Administration have already approved the health claim for supplements that contain omega-3 fatty acids that they can help reduce the risk of heart disease.
Recent studies also show that it has a role in one’s brain function. It also helps with arthritis, lupus, asthma, kidney disease, and even cancer.
Start slowly
If you’re not really a fish-eater, start by slowly integrating fish into your diet. Substitute fish for one of your meals at least once a week. For example, instead of having a rib steak, why not have a fish steak instead?
Check out our local supermarket to get different marinades or spices that you can use for fish. Surf the internet or check out a cookbook to get ideas for cooking and preparing fish. You can marinate fish in lemon juice, garlic and herbs before grilling them over charcoals. You can bake them with vegetables, olive oil and herbs. You can use fish in your usual recipes (with minor adjustments of course) like burger and kebabs.
Have tuna salad sandwich (instead of chicken salad sandwich) every once in a while. Remember to go easy on the mayonnaise however.
The best way to make sure that your kids will eat fish and other seafood when they grow up is to let them eat fish and seafood as early as possible. Give toddlers fish sticks or fish in chips to accustom them to the taste of fish.
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Remove and serve with the reserved dipping sauce.