Fish

Fish is loaded with important nutrients, such as protein and vitamin D .

Uses

Fish is low in fat, high in protein and an excellent source of omega 3 fatty acids.
Healthy ways to enjoy fish include baked, poached, grilled and steamed forms.

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.

Some fish, such as king mackerel, shark, and swordfish, are consistently high in mercury, which can harm the nervous system of a fetus or young child. Certain other fish, including canned light tuna, are also occasionally high in that metal.
While the health effects of sporadic exposure are unclear, our fish safety experts think that women who are pregnant, nursing, or may become pregnant, as well as young children, should take special precautions.
The risk posed by mercury in fish to other people is less established, though in general the heavier you are the more fish you can eat.
Certain other contaminants sometimes found in fish, such as dioxins and PCBs, have been linked to some cancers and reproductive problems.
While it’s unclear whether the levels typically found in fish pose health effects, a few types may have lower levels of those pollutants. For example, some studies suggest that wild salmon may contain less mercury than farmed salmon

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