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Fish Facts Healthy Fish Facts High in protein, low in saturated fats and is an excellent source of B vitamins and zinc. Most fish is naturally lower in fat than beef, pork and many other protein sources. Fish contains omega-3 polyunsaturated fatty acids, which have been found to be beneficial to cardiovascular health. Research related to the benefits of omega-3 fatty acids on cardiovascular disease is ongoing, however, studies have shown that omega-3 fatty acids contribute to: - Decreased risk of sudden death and arrhythmia - Decreased risk of blood clot (thrombosis) - Decreased triglyceride levels - Decreased growth of atherosclerotic plaque - Improved arterial health - Lower blood pressure The American Heart Association recommends healthy American adults consume at least two servings of fish per week. It particularly recommends fish that contain two types of omega-3 fatty acids: eicosapennntaenoic acids (EPA) and docosahexaenoic acids (DHA). These acids are prevalent in: Mackerel, Lake Trout, Herring, Sardines, Salmon, and Albacore Tuna. At the Harvard School of Public Health, researchers have found that men who eat fish as little as twice per month significantly reduce their risk for ischemic stroke compared to men who eat fish less often or not at all. A 16-year study involving almost 85,000 women found that those who ate fish from two to four times per week reduced their risk of heart disease by 30 percent. A 17-year study of men with no history of heart disease found that those with the highest levels of Omega-3 polyunsaturated fatty acids, were more than 80 percent less likely to die of sudden heart disease. French researchers investigating the connection between dementia and the consumption of fish which is high in polyunsaturated fatty acids and meat which is rich in saturated fatty acids, found that eating fish may reduce the risk of Alzheimer’s disease. The fatty acids found in fish are believed to provide protection for arteries, thus improving blood flow to the brain. Smoked Fish - As a matter of fact, smoked fish contains the same levels or more of omega-3 fatty acids than raw fish. The omega-3 fatty acid oils are very susceptible to oxidation during spoilage. The curing and smoking of fish not only help preserving the freshness of fish, but also help preseving the quality of the omega-3 fatty acids. Take a look at the article that was published in the Harvard Heart Article. Farmed-Raised Fish The increasing demand of fresh fish over the last decades can only be supported by balancing wild and farmed fish practices. Our oceans cannot produce enough fish to fulfill the growing demand. Responsible farming practices are a crucial solution to sustain the environment. Aquacultured fish gives the world population the ability to have access to an affordable, high-quality protein that otherwise wouldn't be available. The aquaculture industry works very closely with government and environmental agencies to constantly set standards that protect the environment. Today, many species of fish are farm-raised around the globe, including salmon, trout, sturgeon, catfish, tilapia, and others. The facilities that process farm-raised fish tend to adhere to more strict quality and food safety standards than the facilities that handle wild fish. Wild-Caught Fish Wild-caught fish, depending on where the fish comes from, could be as nutritious and delicious as farm-raised fish. The techniques employed by the wild-fisheries are generally more traditional. Wild fish are in general more lean that the farmed counterparts as they are free to roam the ocean and find their own food. Less than half of the fish consumed today comes wild fisheries. Wild caught fish tends to be much more expensive than farm-raised fish. Many of the wild-caught processing facilities tend to be family-run operations and smaller in scale than farmed-raised fisheries.
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Omega 3 masne kiseline i njihov utjecaj na naše zdravlje Upoznajte se sa omega 3 masnim kiselinama, i načinu na koji djeluju na naš organizam i zdravlje organizma. Poznato je da nezasićene masne kiseline čuvaju zdravlje srca, pomažu kod artritisa, štite od raka, potiču stvaranje kolagena i slično. No, priča o masnoćama može da djeluje zbunjujuće, pogotovo ako niste dobro upoznati sa ovom temom. Da li su sve masnoće štetne, ili pak ima i onih koje su korisne? Ako ćemo ukratko da odgovorimo onda možemo napisati da ima i jednih i drugih. One takozvane zasićene masnoće, kao što su životinjske, mogu biti štetne jer povećavaju rizik od pojave srčanih bolesti, a takozvane polinezasićene su, za razliku od zasićenih, korisne za naše zdravlje. Zbog čega su zasićene masnoće štetne? Smatra se da su zasićene masnoće štetne jer se sastoje uglavnom od triglicerida i talože se u masnim stanicama organizma. Zbog toga se njihovo unošenje treba ograničiti, no ne i sasvim izbaciti. Opet, za razliku od zasićenih, unos polinezasićenih masnoća treba povećati. U grupu nezasićenih masnih kiselina spadaju linolenske omega-3 i omega-6. To su za čovjeka esencijalne masne kiseline koje organizam ne proizvodi sam pa se moraju unijeti hranom. Omega-3 masne kiseline pronalazimo u pojedinim vrstama ribe. Ribe bogate omega 3 masnim kiselinama su srdele, skuša, tuna, bakalar, jezerska pastrmka, haringa, losos, a možemo ih pronaći i u mesu ljuskara i morskih sisavaca te ribljem ulju. Izvor omega 3 masnih kiselina je fitoplankton kojim se morski organizmi hrane. Osim u ribama, omega 3 masne kiseline pronalazimo i u lanenom sjemenu, žutoj bundevi, ulju uljane repice, soji i orasima, no to su omega 3 masne kiseline trećeg tipa, odnosno alfa-linolenske, koje su nešto manje efikasne od ostalih vrsta, ali su dobra zamjena ljudima koji ne vole ribu. Omega-6 masnih kiselina ima u sjemenkama sezama, suncokreta, lana, orasima i lješnjacima. Mnoga istraživanja su utvrdila da omega-3 masne kiseline, Eikosapentaenoična (EPA) i Dokozaheksaenska (DHA), štite od srčanih bolesti i ateroskleroze. Naime spomenute masne kiseline smanjuju mogućnost zgrušavanja krvi, čime se smanjuje i mogućnost stvaranja ugrušaka, odnosno tromba, koji mogu dovesti do iznenadne smrti ako se ‘otkače’. Također, utvrđeno je da spomenute masne kiseline mogu pomoći oboljelima od artritisa, jer čine zglobove manje osjetljivim i manje oteklim. Nova istraživanja pokazala su da omega-3 masne kiseline štite i od raka dojke, debelog crijeva i maternice, a smatra se da djeluju tako što ometaju izvore energije stanica raka. One imaju i značajnu ulogu u očuvanju zdravlja staničnih membrana, pa one lakše odolijevaju napadima kancerogenih supstanci. Pored toga, mogu da ublaže depresiju i druge psihičke poremećaje, menstrualne bolove, nagoneći organizam da proizvodi manje jake prostaglandine, glavne uzročnike grčeva mišića maternice, a doprinose i bržem razvoju mozga fetusa. Važne su i za ljepotu kože jer potiču stvaranje kolagena i dubinski je vlaže.