Fish Provides a Delicious and Nutritious Meal for the Whole Family

By Amy Levendusky

Fish is an excellent source of protein, several vitamins and minerals, and omega-3 fatty acids - which provide important health benefits. Fish provides a very good balance of nutrients for the family's meals.

Compared to pork, beef, and sausage, fish is generally low in fat, which has health benefits. The oil in fish, omega-3 fatty acids, is special. It is a "good" fat that can keep the blood vessels in the body healthy. This helps prevent high blood pressure and heart attacks. Fish rich in omega-3 fatty acids can contribute to the health of brain tissue and the retina (the back of the eye). The omega-3 fatty acids in fish may reduce the risk of many types of cancers by 30 to 50 percent, especially of the oral cavity, oesophagus, colon, breast, ovary and prostate.

The protein in fish is of high quality and easily used by the body. Fish liver is an excellent source of Vitamin A. Tuna fish liver, including skipjack tuna liver, can be mixed with vegetables and other ingredients to make tasty and nutritious dishes. Vitamin A is needed for proper growth, healthy eyes and skin, and protection from infections. Fish, such as tuna, is also a good source of vitamin D, which helps in normal bone growth.

The bones in some fresh and tinned fish become soft and can also be eaten. Fish bones are very good sources of the mineral calcium. Calcium makes your bones and teeth strong. Other minerals, such as iodine, are also found in fish. These minerals help the body to function properly. Iodine prevents disease of the thyroid glands.

There are many other benefits of eating fish regularly. Fish may also help people with diabetes manage their blood sugar levels. Breastfed babies of mothers who eat fish have better eyesight, perhaps due to the omega-3 fatty acids transmitted in their breast milk. And regular fish consumption may relieve the symptoms of rheumatoid arthritis.

The 1992 South Pacific Commission (SPC) Leaflet #17 on South Pacific Foods and the website medindia.net are acknowledged for providing the information in this article.