THOSE who choose to ignore the obvious health benefits of eating fish might do well to heed the old English proverb which suggests that you shouldn't dig your grave with your knife and fork.
Unfortunately a lot of us choose to ignore the message. Ireland's intake of fish is still pitifully small for an island nation. A review carried out two years ago by Safefood, the cross border Food Safety Promotion Board, revealed that the average population intake of fish is equivalent to less than a quarter of a portion of fish a week on the Island of Ireland.
One third of our population simply does not eat fish and of the remaining population who do eat their intake is still very low at 35g per day. Experts recommend that we should eat two portions of fish per week, one of which should be oily. It's healthy, tasty and there are many wonderful species indigenous to our waters. In fact most of Ireland's top chefs will place Irish fish top of their list of valued produce. So why are we ignoring this precious resource?
Many excuses are proffered as to why fish is not eaten; the most popular usually centres on concerns over freshness while fears are also frequently expressed about the potential for food poisoning. Other regulars include a lack of knowledge about how to clean or cook fish, the presence of bones and the grisly sight of a whole dead fish on a plate. But the experts can't all be wrong - we should eat more fish. Why? Well because it is low in fat, high in protein and an excellent source of omega 3 fatty acids, particularly oily fish such as mackerel, herring, sardines, trout and salmon. Researchers tell us that eating fish regularly - one or two servings weekly - may reduce the risk of diseases ranging from childhood asthma to prostate cancer.
There is no shortage of studies into the benefit of fish oils and their role in the prevention or treatment of heart disease. A British Medical Journal review recommends fish or fish oil supplements to prevent heart attacks, particularly in people with vascular disease. It is not known how omega-3 fats reduce heart disease but what is known is that they lower blood triglycerides and blood pressure, prevent clotting, are anti-inflammatory and reduce abnormal heart rhythms. White fish like cod and haddock do not contain the same fatty acid content as their oily relations but they are equally low in fat and rich in minerals like iodine. For the best health benefits it is best to avoid the rich sauces that usually accompany white fish.
Shellfish such as oysters, mussels, crabs, squid, cockles and scallops have received a lot of bad press over the years, particularly because they were claimed to be high in cholesterol but also because of the potential for food poisoning. However, these foods are all low fat and full of protein. More importantly, recent studies have countered earlier claims about shellfish in regards to cholesterol. With regards to food safety and fish it is worth following the guidelines that one would follow for raw meat, particularly with regard to storage. Fish should be bought as fresh as possible and will generally store well in a fridge for two days after purchase (or according to packaged instructions). While many bacteria are naturally present on fish, the risk of getting sick from eating these bacteria is extremely low.
Every so often shellfish warnings are given in certain regions of Ireland and if concerned, simply contact the Food Safety Authority of Ireland which runs a shellfish monitoring programme. Other fish concerns relate to the potential contamination of large fish like tuna with heavy metals such as mercury or contaminants from polluted waters like dioxins. However, according to the review by ‘Safefood', research into commonly consumed fish from five ports around the Republic of Ireland found that mercury levels were much lower than current EU safe limits and were not a cause for concern. For simple recipes and tips on how to cook seafood, why not start now by logging on to the Irish Sea Fisheries Bord (BIM) www.bim.ie and improve your diet in a heartbeat.
HEALTH BENEFITS FROM FISH
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 back of the eye).
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.