Growing up on a farm, I used to relish the hunt for earth worms to go fishing. I even became pretty good at baiting my own hook. I loved to catch blue gill off the bank of my grandparents pond in their back yard, but pulling that stinky fish off the hook was something I had to recruit Grandpa for. Gross. Fish fry at the end of summer? I said, no thank-you. I just had an extra serving of watermelon, and maybe grandma’s peach dumplings. I have grown up since then and my palate has too. I thoroughly enjoy many different types of fish and the flavors they bring to a meal. Fish can not only satiate you at mealtime, but it can also provide a bountiful supply of health benefits. Mayo clinic.com states that, Omega-3 fatty acids may decrease triglycerides, lower blood pressure, reduce blood clotting, boost immunity and improve arthritis symptoms, and in children may improve learning ability. Eating one to two servings a week of fish, particularly fish that’s rich in omega-3 fatty acids, appears to reduce the risk of heart disease, particularly sudden cardiac death.
Having that one to two serving of fish per week could provide you with beneficial amounts of omega 3 fatty acids. But is that enough? The average American diet is lacking in omega 3 fatty acids. I know I am always looking for ways to reduce my risk of heart disease, body fat, brain disease, inflammation, diabetes, reduce increased HDL cholesterol and triglyceride levels, arthritis, and even improve my sleep.
Taking a daily fish oil supplement (under doctor’s supervision), can help to ensure you are getting the essential omega 3’s your body needs. Be sure when choosing a supplement you look for “pharmaceutical grade” or “molecularly distilled” fish oil products. Check out this video clip by Dr. Ann on reasons why this is important.
Remember that even if you are looking to consume your fish from the kitchen, some have more health benefits than others.
Best fish sources for omega 3’s:
Less healthy fish eats:
Tilapia and Catfish have higher levels of unhealthy fatty acids.
Anything fried would be an unhealthy choice, and there is a growing concern about farmed raised fish.
If you have some late summer tomatoes, jalapeños, and cilantro in the garden, these fish tacos from one of my favorite foodies will do just the trick!
If you are looking for more information on omega 3 fatty acids I have done a little digging for you. Enjoy these articles!
Daily Dose: Omega-3
Omega 3 Oils: The Essential Nutrients
Vital Role of Essential Fatty Acids For Pregnant and Nursing Women
Fish Oil to Treat Depression?
Omega-3 Fatty Acids: Fact Sheet
“Just Say Whoa! To Inflammation.” Dr Ann RSS. N.p., n.d. Web. 11 Aug. 2013.
“Ranking Seafood: Which Fish Are Most Nutritious?” Ask Dr. Sears®. N.p., n.d. Web. 11 Aug. 2013.
Staff, Mayo Clinic. “Omega-3 in Fish: How Eating Fish Helps Your Heart.” Mayo Clinic. Mayo Foundation for Medical Education and Research, 21 Dec. 2010. Web. 11 Aug. 2013.
“What Are the Benefits of GNC Fish Oil?” LIVESTRONG.COM. N.p., n.d. Web. 11 Aug. 2013.