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Wednesday 27 May 2015

Interesting Nutrition Facts About Fish and Some Recipe Ideas !

Fish Bake with Mediterranean Vegetables

Fish is among the healthiest foods on the planet. It is loaded with important nutrients, such as protein and vitamin D. Fish is also the world’s best source of omega-3 fatty acids, which are incredibly important for your body and brain.

Here are 11 health benefits of eating fish, that are supported by research:

1. Fish is High in Important Nutrients That Most People Don’t Get Enough of.

Bottom Line: Fish is high in many important nutrients, including high-quality protein, iodine and various vitamins and minerals. Fatty types of fish are also high in omega-3 fatty acids and vitamin D.

2. Fish May Lower Your Risk of Heart Attacks and Strokes.

Bottom Line: Eating at least one serving of fish per week has been linked to reduced risk of heart attacks and strokes, two of the world’s biggest killers

3. Fish Contains Nutrients That Are Crucial During Development.

Bottom Line: Fish is high in omega-3 fatty acids, which is essential for development of the brain and eyes. It is recommended that expecting and nursing mothers make sure to eat enough omega-3s... but please see the cautionary note re Pregnant Women on original article.

4. Fish May Increase Grey Matter in the Brain and Protect it From Age-Related Deterioration.

Bottom Line: Fish consumption is linked to reduced decline in brain function in old age. People who eat fish regularly also have more grey matter in the brain centers that control memory and emotion.

5. Fish May Help Prevent and Treat Depression, Making You a Happier Person.

Bottom Line: Omega-3 fatty acids can be beneficial against depression, both on their own and when taken with antidepressant medications.

6. Fish is The Only Good Dietary Source of Vitamin D.

Bottom Line: Fatty fish is an excellent source of vitamin D, an important nutrient that over 40% of people may be deficient in.

7. Fish Consumption is Linked to Reduced Risk of Autoimmune Diseases, Including Type 1 Diabetes.

Bottom Line: Eating fish has been linked to reduced risk of type 1 diabetes and several other autoimmune diseases.

8. Fish May Help Prevent Asthma in Children.

Bottom Line: Some studies show that children who eat more fish have a lower risk of developing asthma.

9. Fish May Protect Your Vision in Old Age.

Bottom Line: People who eat more fish have a much lower risk of developing macular degeneration, a leading cause of vision impairment and blindness.

10. Fish May Improve Sleep Quality.

Bottom Line: There is preliminary evidence that eating fatty fish like salmon can lead to improved sleep.

11. Fish is Delicious and Easy to Prepare.

This last one is not a health benefit, but still very important. It is the fact that fish is delicious and easy to prepare. For this reason, it should be relatively easy to incorporate it into the diet. Eating fish 1-2 times per week is considered sufficient to reap the benefits. If possible, choose wild-caught fish over farmed. Wild fish tends to have more omega-3's and is less likely to be contaminated with harmful pollutants. That being said, even if eating farmed fish, the benefits still far outweigh the risks. All types of fish are good for you.

Words and Original Full Article

Easy Bake White Fish With Leeks and Cheese Recipe

1. Take 250 grams, white fish and cut into pieces about an inch square (25mm).
2. Place in an oven proof dish.
3. Chop up two leeks and place over the fish.
4. Cover fish and leeks with double cream, sprinkle over some mixed herbs, salt and pepper.
5. Bake for 20 minutes at 200c.
6. Remove from oven and cover with grated cheddar cheese.
7. Return to oven and remove when cheese has turned golden brown.

Above recipe - Serves two.

More details about the Fish Bake with Mediterranean Vegetables recipe is here

All the best Jan


Anonymous said...

Happy to know many information from your post. Thanks for sharing them...

Jo said...

We're eating more fish these days than we ever have in the past as the family have never been very keen on it but I love it. I remember we had a man who delivered our fish each week when I was a child, we always had it on a Friday. I like the sound of this recipe as I love leeks too, I shall definitely give this a go.

Rue said...

Great article, Jan! I love fish, so it's great to know how healthy it is.


Lowcarb team member said...

Hi to 'Weekend-Windup,and many thanks for your comment. Glad you liked the post.

Hi Jo ... thanks for your comment. Yes, back as a family, when growing up Friday invariably meant fish was on the menu. I think fish works well within menu plans and white fish / leeks do go well together.

Hi Rue, glad to know you like fish, hope you may have found the recipe ideas helpful too. Many thanks for your comment.

Thanks again to all, we love to read your thoughts ...

All the best Jan