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  • Q&A with Australian Health Practitioners

    What are the nutritional benefits of fish?

    Related Topic
    Nutrition
    I always hear that fish is so healthy… what types of good fats and nutrition does it contain?
    • 2 answers
    • Chris Fonda
    • Arlene Normand
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  • Chris Fonda

    Dietitian, Nutritionist, Sports Dietitian

    As an Accredited Sports Dietitian, APD and athlete (springboard diver), Chris has both professional and personal experience in sport at the sub-elite and elite level.Chris … View Profile

    Fish and fish oils contain long chain fatty acids or Omega-3's which has been shown to help reduce the risk of cardiovascular disease by reducing inflammation, reducing cholesterol and lowering triglyceride levels in the blood all of which contribute to cardiovascular disease if high in the body.

    Other nutrients present in fish include high qualitiy protein, vitamins A and D, calcium (if you eat the bones), and iodine. The Heart Foundation suggests that all Australian adults consume 500mg of combined EPA and DHA per day. This can be achieved by:

    • having two to three serves (150g serve) of oily fish per week (salmon, sardines, mackerel, tuna)
    • fish oil capsules or liquid
    • food and drinks enriched with marine Omega-3's

    To discuss a healthy eating plan incorporating adequate amounts of Omega-3, visit an Accredited Practising Dietitian (APD) in your local area for more tailored advice. I hope this helps :)

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  • Arlene Normand

    Dietitian

    Arlene is a registered practising dietitian, with a private practice in the Eastern Suburbs of Sydney, and has built a strong business over the last … View Profile

    Researchers worldwide have discovered that eating fish regularly - two - three  servings weekly - may reduce the risk of diseases ranging from childhood asthma to prostate cancer.

    Fish is low in fat, high in protein and an excellent source of omega 3 fatty acids.  It is high is Vitamins A and D, Tinned fish such as salmon, sardiens, pilchards (where you eat the bones ) is high in calcium.Researchers worldwide have discovered that eating fish regularly - one or two servings weekly - may reduce the risk of diseases ranging from childhood asthma to prostate cancer.

    Fish is low in fat, high in protein and an excellent source of omega 3 fatty acids. Regular consumption of fish can reduce the risk of various diseases and disorders. Selected research findings indicate the following:

    Asthma - children who eat fish may be less likely to develop asthma.

    Brain and eyes - fish rich in omega 3 fatty acids can contribute to the health of brain tissue and the retina (the light sensitive tissue lining the inner surface of the eye).

    Cancer - the omega 3 fatty acids in fish may reduce the risk of many types of cancers by 30 to 50 per cent, especially of the oral cavity, oesophagus, colon, breast, ovary and prostate.

    Cardiovascular disease - eating fish every week reduces the risk of heart disease and stroke by reducing blood clots and inflammation, improving blood vessel elasticity, lowering blood pressure, lowering blood fats and boosting ‘good’ cholesterol.

    Dementia - elderly people who eat fish or seafood at least once a week may have a lower risk of developing dementia, including Alzheimer's disease.

    Depression - people who regularly eat fish have a lower incidence of depression (depression is linked to low levels of omega 3 fatty acids in the brain).

    Diabetes - fish may help people with diabetes manage their blood sugar levels.

    Eyesight - breastfed babies of mothers who eat fish have better eyesight, perhaps due to the omega 3 fatty acids transmitted in breast milk.

    Inflammatory conditions - regular fish consumption may relieve the symptoms of rheumatoid arthritis, psoriasis and autoimmune disease.

    Prematurity - eating fish during pregnancy may help reduce the risk of delivering a premature baby.

    Numerous healthy ways to enjoy fish include baked, poached, grilled and steamed forms.

    Try and have at least 3 fish meals a day.

    If you don't like fish you can take Fish oil supplements.

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