Here is why you should include fish in your diet regularly

There are many different types of fish and they are classified according to where it has been fished from;

• Sea fish
• Fresh water fish
• Shell fish

The fish which is well known to most people and are readily available in the markets are;

• Tilapia
• Nile perch
• Omena

Generally, fish is very nutritious as it contains most of the vitamins and minerals required by the body for good health.

Protein

Fish provides a good source of quality protein essential for body building and repair of tissues without adding many calories to your diet and it contains no carbohydrates.

Vitamins

All fish is a good source of B vitamins which help to convert food into cell energy. B- vitamins also helps to build healthy nerve tissue. Oil rich fish like Nile perch and to some extend Omena is a good source of vitamin A and D. Vitamin a is vital in keeping the skin, hair and eyes healthy while D is vital for helping in the formation of strong healthy bone and teeth.

Minerals

Fish is rich in calcium, phosphorous, potassium, selenium, magnesium, zinc, iodine and fluorine. These minerals will contribute to healthy bones and teeth and improves general metabolism.

Omega- 3

These are essential fatty acids, they cannot be made by the body and therefore required to be supplied by the diet. Oil rich fish are a good source of fatty acids- omega-3.

Omega-3 oils from fish have shown to have a lowering effect on blood fats. It helps to decrease the chance of the blood vessels narrowing and eventually clogging up with cholesterol. Omega -3 can also help the blood less sticky preventing blood clots. It also makes the blood flow more easily around the body. Omega -3 can reduce the risk of a heart attack. It also helps to lower blood pressure and allows the heart to beat at a steady rate.

Some studies have also shown that fish oils can help to prevent cancer cells progressing to tumor stage. The oils may also help reduce inflammation and therefore beneficial to those people with arthritis.

Fish, the Brain food

It is always believed that fish is brain food especially the people of the lake. Medical experts have proved that indeed Omega-3 oils can play an important part in adding the development of our brains. Expectant mothers are always advised by their doctors to eat oil rich fish in the last three months of their pregnancy this is because the brain of the fetus is at its crucial developmental stage.

Good quantities of omega -3 in the diet also assist in the development of the nerves and eye sight.

Note

Food handling determines its value when it finally served.

Here below are some tips on how to prevent important nutrients from escaping from your fish.

• Buy fresh smelling fish
• If you are buying whole fish, the scales should be moist, shinny and firm
• Store your fish immediately in the fridge after purchasing or cook it immediately
• Fresh fish can be stored in the fridge for 2 days
• Frozen fish should be thawed in the fridge, transfer it to the fridge a day before
• Do not refreeze thawed fish.

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