What the fish?
Good for the heart
Rich in Omega 3 fatty acids whichcan help reduce the risks of heartattacks and strokes (opt for fatty types of fish)
Brain power!
Helps to slow down age related mental decline by enchancing the brain's major functioning tissues (1)
Enhance skin and hair
Omega 3 helps to increase collagen production for healthy skin and hair. It keeps the skin hydrated, reducing the chances of dry skin.
Source of Vitamin D
Fatty fish such as salmon and cod contain the highest amount of vitamin D
Good source of protein
Helps support lean muscle mass growth and post workout recovery
Supports eye health
Helps to decrease the risk of Age-Related Macular
Disease (AMD) – a vision impairment disease in
older adults. May help individuals rest better due to rich content of vitamin D (2)
Sleep better
May help individuals rest better due to rich content of vitamin D (3)
Healthier ways to prepare fish
Poaching, steaming, pan frying and baking are the healthiest ways to prepare fish.
Avoid consuming fish that has been deep fried in batter
Points to note
- Although lean and fatty fishes are both healthy
and nutritious, fatty fish such as salmon, cod, tuna, herring have the highest content of Omega 3 fatty acids. - Butter fish have a laxative effect and best to be consumed in moderation or entirely avoided.
- Advisable to have fish on your plate at least 2 to 3 times weekly
References:
- https://www.ncbi.nlm.nih.gov/pubmed/2508468
- https://www.ncbi.nlm.nih.gov/pubmed/2508468
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4013386/
By : Alvin Ho
B (Eng), MBA, Certified Allied Healthcare/Fitness Professional (EIMS), Master Fitness Trainer / Fitness Nutrition, Resistance & Endurance Training Specialist (NFPT)
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