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Nutritional Benefits of Fish |
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Fish, like meat, is a good source of protein, but its’ fat, vitamin and mineral content are also of nutritional significance.
Fat content of fish
The fats in fish are much less saturated than the fats of land animals or even the fats in most vegetable oils. This means that the type of fat in fish is not likely to be damaging to your heart health and as we see later, is likely to be good for your health for a number of reasons.
White fish flesh is very low in fat and so has a low calorie count too. A 100g portion of haddock for example contains less than 1g of fat. Oily fish contains more fat in its flesh, so its calorie content will be a little higher.
Essential fatty acids
Fats in the diet are made up of saturated fats, which tend to be hard at room temperature, polyunsaturated fats and monounsaturated fats, both of which tend to be liquid at room temperature. Although all fats contain the same amount of calories (about 9 Calories per gram), saturated fats eaten in excess can lead to heart disease whereas polyunsaturated fats and monounsaturated fats can actually be heart healthy.
The body needs a certain amount of fat as it helps with absorption of certain vitamins. The polyunsaturated fats also contain so called ‘essential fatty acids’ (EFAs); The body needs two particular polyunsaturated fats for health and because your body can’t manufacture them and you have to get them from your diet,. These two EFAs are:
• Linoleic acid which is a type of omega-6 oil.
• Alpha linolenic acid which is a type of omega-3 oil.
Oily fish is a source of both these essential fatty acids or their metabolites (substances that they are converted into), and is a particularly good source of omega 3s.
These essential fats are very important in the body because:
• They serve as the building blocks for other important fatty acids that are needed by your body to work efficiently.
• They play a major role in the development of every single cell in the body.
• They have vital physiological functions such as regulating blood pressure and immune responses.
• Research shows that they may also help to prevent blood clots that lead to heart attacks or strokes. |
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