Fish and its health benefits

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Extract from the article: Togolese people eat fish every day. It is reputed to be a health food. In addition to its delicious taste, fish has many health benefits. What are the best types, and how often should you eat them? Beware, preserving methods can degrade the nutrition

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Togolese people eat fish every day. It is reputed to be a health food. In addition to its delicious taste, fish has many health benefits. What are the best types, and how often should you eat them? Beware, preserving methods can degrade the nutritional quality that fish should provide.

The composition of fish varies from one species and individual to another, depending on age, sex, environment and season. Different types of fish are available on the market, including salmon, mackerel, anchovies, sardines and herring. As we recommend eating 5 fruits and vegetables a day, for their vitamin, mineral and fiber content, and for their low calorie content, or starchy foods at every meal, for their complex carbohydrate content and the satiating effect they provide, we recommend eating fish twice a week.

The nutritional richness of fish

The nutritional value of fish is well recognized. Fish contains lipids, fatty acids (omega-3), proteins, amino acids, vitamins (vitamin D and E) and minerals (selenium, iodine, magnesium, iron, copper). Fish are rich in omega-3 fatty acids.

Omega-3 fatty acid is considered an essential fatty acid because the body can only obtain it from food, as it is unable to manufacture it on its own. Omega-3 fatty acid is a polyunsaturated fat and is made up of two main fatty acids: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

These different properties improve human health.  « Fish is classified as a growth food. And when we talk about growth foods, we mean foods that provide essential proteins. Fish contains more than 20% protein, just like meat, which has 18 to 20% protein », explains Ms. Dapou Tchapo-Kondor, Nutritionist in Lomé. « In addition to these proteins, fish provides elements such as vitamins, mineral salts (calcium, iodine, etc.) which are essential micronutrients for good health, but which are found in very small quantities in the body and which the latter cannot synthesize, requiring external contributions. Oily fish also contain fatty acids such as vitamin A and vitamin E. Cod liver oil is a good example », adds the nutritionist.

No matter how it's caught, fish is an important part of the human diet.  Whether eaten fresh, smoked, grilled or fried, fish provides minerals and other vitamins.

Proven health benefits of fish

Eating fish can help protect the body against heart disease, high cholesterol and high blood pressure. Fish has neuroprotective properties, helps support good mental health, and protects joints.

This food helps reduce the risk of certain cancers, notably colon, breast and prostate cancer. « Fish is generally considered to be one of the best foods you can eat for a healthy heart. Many large observational studies have shown that people who eat fish regularly seem to have a lower risk of heart attack, stroke and death from heart disease », says Dr. Francine Ayessou-Komla, Living Foods Nutritionist. As fish is rich in omega-3 fatty acids, it is essential for the development and health of the brain and eyes. Pregnant and breastfeeding women should make sure they eat enough omega-3-rich foods, such as fish. Pregnant women should also avoid raw, uncooked fish, as it may contain micro-organisms that can harm the fetus.

According to Nicola Shubrook, Chartered Nutritionist nscrite to the British Association for Nutrition Life style Medicine, fish consumption is linked to a reduced decline in brain function in old age. « People who eat fish regularly also have more grey matter in the brain centers that control memory and emotion. Studies have shown that people who eat fish regularly are much less likely to suffer from depression. Fish is the only good dietary source of vitamin D. This important vitamin actually functions as a steroid hormone in the body, and a large proportion of the Togolese population is deficient in it », she informs.

Several studies have found that consuming the omega-3 oils in fish reduces the risk of type 1 diabetes in children, as well as the autoimmune form of diabetes in adults. Fish can help prevent asthma in children and protect vision as we age. People who eat more fish have a much lower risk of developing macular degeneration, one of the main causes of visual impairment and blindness. Fish can also improve sleep quality.

Children and fish consumption

 Children can eat fish and cooked seafood (shrimps, mussels, etc.) as soon as they start eating complementary foods. However, it's best to wait until they're 2 years old before offering them other types of fish.  Fish generally contains less fat than meat, and the fat it does contain is good fat (including omega-3).  Omega-3s support the development and functioning of children's brains and eyes. As children's brains reach adult size by the age of 5 or 6, fish should be an important part of their diet. Omega-3s also reduce the risk of cardiovascular disease.

« It is recommended that children be given fish to eat twice a week, and that the fish served be varied so that toddlers consume a greater variety of nutrients », recommends Ms. Dapou Tchapo.

Those who should eat no more than two portions of oily fish a week are: girls, women planning a pregnancy and pregnant and breastfeeding women.

To reduce the risk of choking, remove all bones by gently cutting the fish into small pieces before serving to the child.

Is it safe to eat smoked fish?

Nutritional degradation can be seen in the methods used for smoking. « If fish is placed in direct contact with fire, it can destroy certain nutrients, including vitamin A and iodine. The latter are heat-sensitive nutrients, meaning that excess fire can destroy both. During smoking, water and fat are released from the fish. The water in the fish contains trace elements such as calcium, sodium and iodine. As a result, there is a loss of nutritional value. Apart from this loss, non-nutritious objects are often used to smoke fish, such as plastic bags and used tires, which can be carcinogenic », explains Ms. Dapou Tchapo.

Can frozen fish suffer nutritional degradation compared to fresh fish?

« The nutritional quality of frozen fish decreases considerably when it comes from freezing.  Deep-freezing does not preserve omega-3, a nutrient that is extremely sensitive to freezing. They disappear after 6 months. After this period, the fish is not dangerous to eat, but it loses a good number of nutrients, notably omega 3, iodine and flavor. The best solution would be to buy it fresh and freeze it yourself, and eat it within a month », says Dr. Francine Ayessou-Komla, a nutritionist specializing in living foods.

According to a study by the Institute of Foods and Drugs Administration, fish should be frozen for 6 to 8 months without breaking the freezing chain. « Unfortunately, transport conditions require thawing and then refreezing again. This favors or leads to a loss in the nutritional value of frozen fish », adds Ms. Dapou Tchapo.

What about canned fish?

Canned fish, such as mackerel and sardines, can still retain their vitamin D and omega 3 content. « As there is no air in cans, the omega-3s remain present. Unfortunately, histamine levels become high because of the method or mode of preservation. You also have to take into account the canning conditions and the expiration date », explains Ms. Francine Ayessou-Komla.

Gamé KOKO & Raymond DZAKAPATA