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Swimming with the Benefits by Aliza Beer, MS RD CDN
Health & F tness
Swimming with the Benefits
By Aliza Beer MS, RD, CDN
Fish is a healthy, high protein food, especially since it is a great source of omega-3 fatty acids.
Omega-3 fatty acids are essential fats that our bodies can’t produce on their own. They play a critical role in brain and heart health. Omega-3s have been shown to decrease inflammation and reduce the risk of heart disease. They are also important for prenatal development in babies.
Both the American Heart Association and the Dietary Guidelines for Americans recommend eating fish at least twice a week, especially fatty fish. Omega-3 fatty acids are found in every kind of fish but are significantly high in fatty, oily fish. Because many of these fish live in cold waters, their meat has a high fat content and is rich in fatty acids – healthy polyunsaturated fats. They are also low in saturated fat, and high in protein. These fish are also good sources of vitamin D, selenium, phosphorus, iron, and iodine.
Let’s review some of the best fish you should be eating now. • Salmon: This fish is called king of the sea for good reason! Salmon is one of the most nutritious foods on Earth, and one of my primary sources of protein. It is one of the best sources of the long-chain omega-3 fatty acids EPA and DHA. These fatty acids have been credited with several benefits, including decreasing inflammation, lowering blood pressure, reducing the risk of cancer, and improving the function of cells that line your arteries.
Salmon is rich in high-quality protein. Recent research has found that for optimal health, each meal should provide at least 20-30 grams of high-quality protein. A 3.5 ounce serving of salmon contains 22-25 grams of protein. Salmon is also an excellent source of B vitamins. These vitamins are involved in several important processes in the body, including turning the food we eat into energy, creating and repairing DNA, and reducing the inflammation that can lead to heart disease. Studies have shown that all of the B vitamins work together to maintain optimal functioning of your brain and nervous system.
Salmon is surprisingly a good source of potassium, with wild salmon containing much more potassium than farmed. In fact, salmon contains more potassium than an equivalent portion of banana. Potassium helps control blood pressure and prevent excess fluid retention.
The antioxidant astaxanthin is a member of the carotenoid family and gives salmon its red pigment. Astaxanthin appears to lower the risk of heart disease by reducing oxidation of LDL (bad cholesterol) and increasing HDL (good cholesterol). One study even indicated that astaxanthin may help prevent skin damage and help you look younger. (Now you know the real reason I eat so much of this fish!)
Last, but certainly not least, salmon may help you lose weight and keep it off. Research suggests that omega-3s may promote weight loss and decrease belly fat in overweight individuals. • Tuna: I grew up eating tuna fish six days a week. (Mercury wasn’t a concern in the good old days.) The FDA currently suggests that no more than 12 ounces of tuna should be consumed in a week by non-pregnant healthy adults. Eating tuna every day could pose a risk of mercury poisoning. Canned light tuna is the better, lower-mercury choice, when compared to canned white (albacore) and yellow-fin tuna which are higher in mercury.
Tuna provides all of the hearthealthy benefits that salmon does, including lowering blood pressure and risk of stroke because it is also a good source of potassium. Tuna is rich in manganese, zinc, vitamin C, and selenium, which help in strengthening the immune system. There is also very little fat in tuna, making it a great option if the goal is to achieve weight loss.
Make your canned tuna with a little low-fat mayo, tahini, and/or lemon juice. Mix in some chopped pickles, dill, leek, or celery for extra flavor. • Sardines: Also an oily fish, sardines are rich in omega-3s and many vitamins. The canned version is very nutritious because you are consuming the entire fish, including skin and bones. Hence, sardines are a great source of calcium.
One 100 gram serving of sardines contain 96% of the recommended daily allowance (RDA) for selenium, an important antioxidant that affects reproduction, thyroid function, and DNA production. The Food and Drug Administration considers sardines to be one of the best choices of fish due to their lower mercury levels.
Sardines are canned in water or oil. If you prefer the oil version, drain it well and use a paper towel to absorb any excess oil.
Sardines are a great protein to either add to a salad or serve on toast. • Cod : Cape Cod, Massachusetts, is named after this flaky white fish. Early settlers on the North American East Coast used cod as an important protein source. One 3-ounce portion of cooked cod has 15-20 grams of protein for less than 90 calories. In addition to omega-3s, cod is rich in vitamin B12, which is an important part of the body’s nerve and blood cells. Vitamin B12 helps prevent anemia by keeping your red blood cells in good condition. It is another low-fat fish that can be incorporated into a healthy weight loss nutrition plan.
Cod contains a significant amount of iodine, which is an important mineral for thyroid function. Iodine helps your thyroid regulate hormones that control the body’s metabolism and cognitive function. Consuming enough iodine can help prevent problems like goiters, birth defects, and symptoms of hypothyroidism. Since cod has so little fat – only 1 gram in a 4 oz serving – it is best to cook it with other liquids or healthy fats to prevent it from drying out.
You can bake cod with olive oil and spices, or broil with some honey, soy sauce, and balsamic vinegar, or panfry it with olive oil and garlic. • Rainbow Trout: Tired of your tuna and salmon? This is another low mercury fish labeled as “best choice” by the FDA. It has one of the richest omega-3s content of all fish. Trout is also packed with vitamins B6 and B12, vitamin D, iron, niacin, potassium, selenium, and thiamin. It has a milder, less “fishy” taste, and can be served hot or cold.
Try baking the trout on a parch-
ment-lined baking sheet with broccoli florets and grape tomatoes. Season with salt, pepper, garlic, oregano, lemon juice, and olive oil. Roast about 20 minutes at 400°F.
What is the difference between wild-caught versus farm-raised fish?
Wild-caught live in their natural waters, while farm-raised exist in prepared tanks. It is unclear which one is better for you. Both types of fish can contain mercury. Wild-caught fish tend to be lower in saturated fat, while farm-raised tend to have more omega-3s.
Eating raw fish is associated with a higher risk of parasitic infections and food poisoning. However, you can minimize the risk by following a few simple guidelines. Always buy your fish from reputable suppliers. Only buy fish that is refrigerated or displayed under a cover on a thick bed of ice. Make sure it smells fresh! Don’t eat fish that smells sour or overly fishy.
If you don’t freeze your fish, keep it on ice in your fridge and eat it within a couple of days of buying it. Never leave fish out of the refrigerator for more than one or two hours. Bacteria multiply quickly at room temperature.
I eat some kind of fish almost every day. It helps me maintain my weight, and it also keeps me feeling energetic. I find that fish is a key component to weight loss success, and I encourage my clients to incorporate it into their diets at least twice a week. Consuming a variety of fish a few times a week will provide many nutrients needed for a well-balanced diet.
If you are pregnant, nursing, or have a health condition, check with your doctor before incorporating into your diet any fish that contains mercury.
Aliza Beer is a registered dietitian with a master’s degree in nutrition. She has a private practice in Cedarhurst, NY. Patients’ success has been featured on the Dr. Oz show. Aliza can be reached at alizabeer@gmail.com, and you can follow her on Instagram at @alizabeer.
Aliza’s Poached Salmon
Ingredients
◊ Baby salmon fillets, no tails ◊ 1 cup sugar (I use 1 cup monk fruit) ◊ 1 cup lemon juice ◊ 1 large onion, cut into rings ◊ Salt and pepper ◊ 30 whole peppercorns ◊ 20 bay leaves
Preparation
Brown the onion in the monk fruit on a low flame about 25-30 minutes. Add one cup lemon juice. Place the salmon in the pot and cover with just enough water to cover the salmon. Add some salt, garlic powder, about 30 whole peppercorns and about 20 bay leaves.
Cover and cook for 45 minutes- hour on a low flame.
Let it marinate in this liquid for at least 24 hours before serving. It will stay in your fridge for up to one week.
Enjoy!
