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Research has shown that Australians need to eat more fish! Fish is known to be extremely nutritious. It provides energy, protein as well as key micronutrients including selenium, zinc, iodine and vitamins A and D. Additionally fish is also a fantastic source of long chain omega 3 fatty acids.
Consuming fish 2 or more times per week has been shown to decrease the risk of cardiovascular disease. This is likely due to fish being anti-inflammatory in nature, thereby reducing blood clots, lowering blood pressure and improving HDL cholesterol. Fish has also been researched and shown to reduce the risk in other conditions including: asthma, dementia, diabetes, some cancer and inflammatory conditions.
So which fish to consume?
The National Heart Foundation recommends Australians consuming 500mg per day of long-chain omega 3 fatty acids. This can be done by consuming 2-3 serves of oily dish every week and using fish oil supplements and omega 3 enriched foods.
Oily fish include: salmon, tuna and canned sardines/tuna.
Other types of fish are also great to include regularly into the diet and can be healthily cooked by baking, poaching, grilling and steaming.
NOTE: Despite the clear benefit in consuming 2 or more fish based meals per week, it is also important to consider fish sources that may be high in mercury. These include predatory fish such as shark, marlin etc. This is especially important for pregnancy women, women planning pregnancy and those nursing.
For more details on diet/nutrition please contact us to book an appointment with our dietitian.
