A Word to the Wise: Eating More Fish is a 'Smart' Move

By James Carpentier

The old saying that "fish is brain food" sounds mythical. Well, scientists have shown over the years that seafood does indeed benefit the brain. Dr. Isadore Rosenfeld, medical columnist for Parade Magazine, states in his September 9, 2007 report: "Eating fish makes you smarter. Until recently, I never thought so, but there is evidence that when pregnant women take omega-3 fatty acid supplements, their offspring have higher IQs." Ocean fish such as salmon, tuna, sardines, herring, and mackerel are great sources of the omega-3 fatty acids that not only nourish the brain, but, of even more significance, provide numerous other health benefits as well. Dr. Rosenfeld also mentions that omega-3 fatty acids are "good for you in many other ways: They are anti-inflammatory, they may lessen the frequency of asthmatic attacks, they reduce the risk of sudden cardiac death and they may have anti-cancer properties." This article lists additional health benefits derived by consuming more seafood each week:

According to the book The Natural Physician's Healing Therapies (2005, Bottom Line Books), omega-3 fish oil has been shown to help individuals with: Rheumatoid arthritis, cancer, cardiovascular disease including heart and circulation problems (by reducing cholesterol and triglyceride levels); breathing disorders such as asthma, bronchitis, and emphysema; high blood pressure (by acting as a natural blood thinner); depression, bowel disease including Crohn's disease and ulcerative colitis; skin problems such as eczema and psoriasis; and diabetes. And USA Weekend Magazine nutrition columnist and author Jean Carper writes (January 18, 2004): "Fish oil protects brain cells, and suppresses inflammation and irregular heartbeats...eating fish just once a week cut the risk of Alzheimer's disease 60%." Carper recommends eating fatty fish such as salmon, sardines, mackerel or herring two or three times weekly and mentions how the omega-3 fatty acids help prevent heart disease, arthritis and brain dysfunction.

Besides all the above-mentioned health benefits from tuna, salmon and other marine fish, here is another reason why fish is such a nutritious catch: It is great for the waistline. Dieticians are fond of promoting saltwater and freshwater fish because they are low in fat and calories yet rich in vitamins, minerals and a terrific source of lean protein. The Dictionary of Nutrition, published more than 30 years ago (1975, St. Martin's Press), mentions the following minerals and vitamins and protein content found in most seafood including bluefish, cod, crab, flounder, haddock, halibut, lobster, mackerel, perch, rockfish, roe, salmon, sardines, shad, shrimp, swordfish and tuna: Calcium, phosphorous, iron, sodium, potassium, iodine, vitamins A and D and the B-complex vitamins niacin, thiamine and riboflavin. As for protein content, flounder has the most grams (30) while the other fish have protein gram contents in the upper teens and low 20s - giving you an idea of the high protein content of many fish. And all the above-listed fish contain less than 250 calories.

Depending on the way you cook fresh or frozen fish may either add or lower calories.

Enhance the health advantages of fish by either baking or broiling it with simple seasonings (herbs and spices) and olive oil and lemon instead of frying it and coating it with breadcrumbs. And, canned and fresh fish both supply important minerals such as calcium and iodine, and fish liver oils are high in vitamins A and D. Calcium and vitamin D both promote bone health, which may prevent the dreaded bone disease osteoporosis. As for fat content, there is no cause for alarm. The fats in many fish are polyunsaturated - the kind recommended for maintaining a healthy cholesterol level, according to Charles Gerras, author of Rodale's Basic Natural Foods Cookbook (1984, Rodale Press). And again, if you are seeking a slimmer waist in conjunction with an exercise program for example, Gerras advises choosing several low-fat varieties of fish such as cod, haddock or flounder - "ideal protein sources for those who wish to reduce their calorie intake, since those varieties have fewer calories than beef or pork...A four-ounce serving of fish satisfies almost one-half of an adult's daily protein requirement, and fish protein is highly-digestible." So, here's a word to the wise: That small can of tuna over there in the kitchen cabinet scores big as far as nutrition goes. It not only supplies quality protein that helps muscles recover following intense physical activity, but also boosts brain, bone and heart health, and may also prevent a host of diseases as earlier discussed. And, here's some added food for thought to help students preparing for exams throughout the school year: Consuming more brain-beneficial fish may help boost your grade-point average!

Jim Carpentier is a health and fitness writer in New Jersey and a certified nutritional consultant and personal trainer.