Food and Diet: Amazing Health Benefits of Eating Fish | P Srilatha | Chief Clinical Nutritionist

Food and Diet: Amazing Health Benefits of Eating Fish | P Srilatha | Chief Clinical Nutritionist



hello I'm Sheila da chief clinical nutritionist from Maxwell hospitals mother put today we'll be learning about the health benefits of fish fish basically as a very healthy food which has most of the vitamins minerals macronutrients like energy protein and fact these are supposed to be a very essential for a normal human life so we have different varieties of fishes available in the market for your freshwater fishes for your saltwater fishes few are brackish water fishes so depending upon the place where the fish is existing the nutrients differ for example we have deep water fishes so differed on an important plankton under the bed of the sea we have green color structures so they feed upon those type of Plankton's and they have good amounts of omega-3 fatty acids in their body and omega-3 fatty acid is really important for us for the functioning of brain for the functioning of heart and especially for a pregnant lady who's carrying a baby needs good amounts of omega-3 fatty acid for the development of the baby's brain so this is nothing but docosahexaenoic acid and equals our pentanoic acid so you find them in deep water fishes like salman mackerel tuna trot heavy no doubt these fishes are a bit costly but the amount of omega-3 fatty acids what they give is really important for us so omega-3 fatty acids are having many functions especially they are antithrombotic and the athira genic and aunt inflammation that means if your body is having a tendency to get blood to get clot or the cholesterol to get clot so this particular fish has a capacity to dilute that clot blood clot that is called antithrombotic and the inflammatory is suppose if your family runs a history of coronary artery disease so there will be an inflammation in the arteries of the heart so what omega-3 fatty acid does is it will not allow the inflammation to sit in once the inflammation sets inside the body we will be landing up with the stroke it could be diabetes or it could be coronary artery disease so omega-3 fatty acids will not allow the inflammation to happen in the body apart from that it is anti etherial genic that means in the arteries of the heart there is every chance that there will be plagues or fat with to settle or calcium so with the cholesterol there will be at zero Genesis and the artery of the heart so omega-3 fatty acid will not allow the at erosion to form over there so it is anti a thermogenic that means you are not prone for heart diseases so this is the importance of omega-3 fatty acids in our life nowadays we are prone to so many lifestyle disorders so one benefit from the omega-3 fatty acid is this apart from omega-3 fatty acid which has a very good biological protein it's a high biological value protein so most of the fishes are rich in protein they also give iron they give us calcium phosphorus an important mineral iodine which the foods which are grown on the land will not have especially the seafoods including fish are at source of iodine most of the people suffer from iodine deficiency so fish is a very good source of iodine so coming to the protein the protein what we eat from Dal's is class 2 protein but when we eat from fish it is a high biological value protein people suffering from any sort of disease let us say it could be a kidney problem or it could be a heart problem or it could be a stroke or diabetes or any ailment if the patient is suffering from or cancer they can eat fish happily there is no side effect of a cooked fish so every individual including kids of nine months can also eat fish from a geriatric of sixty plus years it is easily digestible and has having good amounts of high biological value protein basically the flesh of a fish is very soft and easily digestible apart from protein it also has got good of calories especially fatty fishes we'll have more of calories and more of fat and these fatty fishes at the same time are rich in omega-3 fatty acids also so on the whole fish is giving us good amounts of macronutrients like energy fat protein apart from that micro nutrients like vitamins minerals and trace elements so calcium is very good in fishes especially the fish what we eat in the form of dry usually in the coastal areas you find most of the dry fishes where fishes are very much available they tend to dry the fishes sundry them and export it to different places so these bony fishes what we eat along with the bone of the fishes are supposed to be the richest source of calcium let us see a small fishes of this size what we eat from the head till the tail will have around 3,000 milligrams of calcium to 4,000 milligrams of calcium in just around 100 grams of those dry fishes people who help from villages and hamlets eat a lot of these dry fishes if you see them they will never have calcium deficiency so people who are belonging to low socio-economic group or category can focus more on these dry fishes so that they get adequate amounts of calcium per day we need around 500 to 600 milligrams of calcium but we when we take this sort of fishes weekly once we will be able to meet the whole week recommendation so people of so low socio-economic groups and also people who are having high body weight obesity can also take this dry fishes but ensure that they are salt free especially people suffering from hypertension should not take this salty fishes all the fishes dry fishes are not salty only few are salty so we have to choose unsalted dry fishes what we eat along with the bone tail and head for the better calcium absorption apart from calcium it also has phosphorus it is rich in vitamin D and it is also rich in are you 10 phosphorus is again an important mineral for the formation calcium and phosphorus we will be needing it one is to one ratio so if we have adequate phosphorus in our type definitely the bones will be very strong and also we need phosphorus for metabolism in carbohydrate metabolism also our energy is stored in the form of ATP again it is phosphorus so we should be taking good amounts of phosphorus in our tight vitamin D helps in many functions in the body it improves the immunity it maintains the heart function it will not allow us to become diabetic and more so it is having various functions in the body so this fishes also give us good amounts of vitamin D so adequate amount of vitamin D will be met when we take this fishes apart from the minerals fish asset is very low in calorie so fish can be prepared as curry form or it can be pickled or we can use it as fry also but it takes more calories and more fat and there will be some degeneration of proteins when we D fry them so ideally we have to prepare some basic curry of a fish which is boiled in a stew then we preserve most of the nutrients so fishes ideally safer any person who is suffering from any sort of ailment the recommendation by American Dietetic Association and American Heart Association is around 250 grams of fish per week for diabetic and heart patients normal patients can take it in more amounts like weekly twice or thrice without any side effects but the mode of preparing fishes are really important as we all know that fish has no cholesterol but fatty fishes have large amount of fatty acids and some amount of saturated fat even so we should be careful when we are eating fatty acids do mind about the quantity of consumption of fish apart from this fish when we take it in an unprotected way like there is some amount of poisoning happening with the fish so that is called as chrome wide poisoning that can be lead to food poisoning also so where the fish is stored in eyes and is transported the food the fish can be contaminated in those areas so we should be very careful in cooking the fish if we cook them properly we will not have strong bite poisoning apart from this fish which are in the affected areas where the water is polluted will have large amounts of mercury so that again is very dangerous for the humans especially pregnant ladies so the fresh water whatever we are staying near we should be very careful about the water so the fish extractor from the polluted water should be completely avoided and it is always ideal if the affected areas like this are there sea water fishes are ideal for them to avoid the mercury poisoning so fish is ideal for all age groups which is having loads of vitamins and minerals and very rich in protein and also in omega-3 fatty acids so happily we can consume fish thank you you you

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