CHAPTER 3M

FISH

FISH

For thousands of years fish have been eaten by humans. In the early stages, primitive hooks and nets were used to catch fish and that tradition continues in some parts of the world today.

Freshly caught and then fire-baked fish is well worth the effort of a few hours’ fishing. Ask any fisherman about the taste of fresh fish compared to canned fish, battered fish or defrosted fish and discover for yourself the benefits of fresh fish, at least once a week. Fresh fish, kept on ice, is fish that has been caught less than one day ago.

POSSIBLE BENEFICIAL FACTORS

Fish is an excellent source of complete protein; on average the protein content is 24%. The NPU of fish is 80%, whereas meat is only 67% useable protein. Therefore, fish is considered a higher quality protein than meat and most other foods.

The chart below shows the individual amino acid values for a variety of fish compared to other foods. Most common fish supply similar protein. Sardines have a lower NPU of 69%. Tuna is the best supplier of protein with a combination NPU of 80% and 28% complete protein. Refer to Chart 4 for details.

The chart below provides the daily amino acid requirements for children, females and males. These figures are provided to compare the daily protein required with the supply obtained from fish and other foods. A 100g serve is equivalent to the weight of 2 medium eggs (approx.). Children need more protein than adults, and for some amino acids more than twice the protein is required for children over 35kg. To calculate your daily protein requirements for a specific weight, refer to the protein chart and compare it to the amounts supplied below. Fish is the ideal food at least twice a week for growing children; it provides compact protein and their stomach fills quickly! A 140g serve of fish (or 120g of tuna) will supply the total daily protein for a child of 35kg. For beef it would be approx.a 180g serve.

Adults, male and female, require approx.180g of fish (or 140g of tuna) to supply their total daily protein requirements in one meal. For beef, approx.220g are required. For adults, fish is recommended twice a week, and whenever the choice between meat or fish is available, catch the fish protein and other benefits.

For absolutely amazing protein, try fish crumbed with wheat germ, 2 ground Brazil nuts and a whipped egg mix.

Fish is the complete protein dish.

NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.

FISH – OMEGA-3

Fish, especially tuna, salmon, mackerel, mullet, trevally, sardines, herring, anchovies and gemfish, is a good provider of the essential fatty acid omega-3,

Omega-3 is valuable for control of cholesterol and for the brain, nervous system, skin, eyes and growth (refer to section entitled as Vitamin F – Omega-3). The saturated fat content of fish on average is low compared to other animal protein foods.

Fish supplies approx.50–70mg of cholesterol per 100g, but the omega-3 and vanadium content will help utilise the cholesterol. It is better to use a cold-pressed olive or canola oil to bake the fish, or ideally steam fish with rice and a sprinkle of cold-pressed olive oil served with green beans, potatoes and carrots for a complete ‘catch of benefits’.

As can be seen from the chart below, fish is a good source of omega-3; meat does not supply omega-3 but does supply omega-6. Both omega-3 and 6 are essential in the diet. Fish does not supply omega-6 but it is available from all nuts and seeds, dairy foods, margarine and all oils

There are two types of fish: oily fish and low fat fish. Mackerel, mullet, trevally and sardines are the main oily fish, with salmon, trout and tuna supplying a fair amount of fats. These fats are of great benefit due to the supply of omega-3. When compared to meat, fish is always lower in fat content, especially the saturated fats. For a complete low-fat protein meal, baked perch, snapper or cod are an excellent choice. The low-fat fish contain approx.10% fat compared to meat, and during a period of a year, by replacing two meat meals per week with baked fish you can obtain 90% less fat and over 120% less saturated fats. That’s a big saving in kilograms, saturated fat problems and cholesterol problems. Fish is ready to reduce your weight on the scales!

Long before nutrition became a common term, fish oils from cod and halibut liver have provided a unique food source of vitamin D, especially for people in Arctic and low sunlight areas. Vitamin D is easily obtained via sunlight but if it happens to be dark for many months, or you have to live indoors, or work indoors during daylight hours, or in a mine, get a supply of vitamins D and A from fish oil supplements. Also, if you are in hospital for months or playing computer games all day instead of in the playground, your supply of vitamin D will be inadequate, especially for growing children and people with bone problems.

Fish, especially tuna, is a good source of the trace mineral selenium. Fish supply all the main minerals in fair amounts plus vitamins A, E and most of the B complex including B12. Ocean fish also supply iodine. Fish is often termed a ‘brain food’, and the minerals magnesium, phosphorus, iodine, zinc, manganese and the trace mineral vanadium are all brain nutrients and available from fish. This combined with the high protein content really does make fish a brain food. Fish and seafood are the best reliable source of vanadium. The supply of vanadium within the brain is required for cholesterol control and prevention of cholesterol formation within arteries. Fish, on average, supplies similar cholesterol compared to meat; however, nearly all ‘land foods’ are deficient in vanadium. Fish also supply the omega-3s to protect against cholesterol accumulation.

Hook onto the great fish benefits!

FISH – SEAFOOD PROTEIN/FATS CHART

FISH & PRODUCE 100g SERVES COOKED	TOTAL % PROTEIN grams	TOTAL % FAT grams	SAT. FAT mg	OMEGA-3 mg	CHOLESTEROL mg
BASS	13	1.6	0.5	0.74	80
COD	18	0.67	0.67	0.23	44
MACKEREL	19	13.8	3.2	3.3	71
PERCH	19	1.6	0.24	0.42	42
SALMON	20	6.3	0.98	2.5	55
SARDINES	25	11.4	1.5	1.4	142
SHARK	21	4.5	0.92	1.1	50
SNAPPER	20	1.3	0.28	0.46	36
TROUT	21	6.5	1.1	1.5	58
TUNA	24	4.9	1.2	1.4	38
T-bone steak	17	25	11	0	71
BEEF frankfurter	11	29	12	0	50
Crab	18	2	0.08	0.12	41
Crayfish/Lobster	18	2	0.17	0.15	96
Oysters	6	2.5	0.62	0.94	54
Prawns/Shrimps	20	2	0.32	0.65	153
Scallops	17	0.75	0.07	0.25	30
Round steak	19	17	7	0	66
Lamb chops	15	17	8	0	58
Veal breast	14	14	6	0	56

NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.

SEAFOOD/CRUSTACEA

Seafood includes an incredible range of produce with a wide variety of benefits. Clams, crab, crayfish, eel, kelp, lobster, oysters, prawns, scallops, shrimps, snails and spirulina are the main groups. Crustacea covers crabs, crayfish and lobster.

Clams are an excellent source of the mineral iron with 13.8mg per 100g; meat supplies only 1.9mg, pepitas supply 11.3mg. Clams also provide the other essential blood building minerals of manganese and copper. If you feel weary and get sick often, iron may be lacking in your diet. Clams have a low-fat content with only 73 calories per 100g. Crab meat is a good source of the mineral zinc with 6.4mg per 100g, a low-fat content and, compared to other crustacea, the cholesterol content is low and the protein content of 18% is complete with all essential amino acids. Crab meat is also low in calories with 83 calories per 100g and no carbohydrate content, and so it is advised to have plenty of salads or rice with the ‘crab feast’. Crayfish/lobster are full of selenium for antioxidant benefits and to promote vitamin E effectiveness. But cholesterol is abundant in crayfish/lobster; so even if you can afford to eat them financially, can you afford the added cholesterol problems?

Eel has a similar fat content to mackerel and sardines with 12% fat; over 60% is in the form of monounsaturated. The cholesterol content is fairly high but fortunately the monunsaturated fats reduce blood cholesterol. In some countries, the eel is a delicacy but for some people they are too fatty. A farmer once commented about a certain person that they were ‘slippery as a bag of eels’!

Kelp is generally obtained from the botanical species Macrocystis pyrifera or Fucus vesiculosus. It is termed the ‘first crop’ in ancient Roman, Greek and Chinese history. Kelp is the richest source of natural iodine and for people living inland or whose ancestors lived by the sea and are now inland, iodine deficiencies are likely unless regular seafood is obtained. Kelp is known to contain nearly all trace elements plus the main minerals and many vitamins. A kelp salt shaker is the best way to obtain the trace nutrients regularly or try kelp crackers and balance your body. That is actually the most formidable function of kelp: it restores a natural balance to the glands and entire body. Don’t be weary, give ‘kelp the chance to help’! The ocean is full of minerals washed from the earth which form sediment on the ocean floor where kelp grows. Kelp is food for the future; it may become the ‘new penicillin’!

Oysters are the richest food source of zinc. If you need to boost your reproductive life, zinc is essential plus it promotes healing of numerous disorders. The RDI of zinc is 12–15mg; one medium oyster supplies approx.13mg. Normal intake of zinc per day is 12–15mg for adults. Zinc promotes the functions of the immune system, but excess amounts of zinc depress the immune system. One dozen oysters is definitely excessive at 152mg of zinc. Share half a dozen (or 38mg of zinc) next time you dine and share the fun and benefits once a fortnight or every anniversary!

Prawns are an overconsumed seafood. They may get thrown on every barbecue but they are also the seafood richest in cholesterol. They are a good source of protein but the risk of high blood cholesterol needs to be noted especially if you eat a few sausages the same day or eggs, chocolate, ham, or especially kidneys and liver.

Scallops are a safe seafood in regards to nutrients and cholesterol but, as with all seafood, the risk of toxins from polluted waters can be concerning. The same applies to land produce: chemicals grouped as dioxins are more prevalent in meat (81pg), dairy (24pg) and fish (7.8pg). Dioxins accumulate in fat tissues of animals (including humans), posing a cancer hazard and reproductive problems. Keep our oceans clean!

Spirulina is a supplement. It is full of organic iron and it may boost the blood and immune system. Take in moderation under supervision from a naturopath.

SEAFOOD – NUTRIENT COMPARISON CHART

measured in 100g	PROTEIN %	FAT %	CHOLEST-EROL	IRON mg	SELENIUM mcg	ZINC mg	VIT. A IU	VIT. B12 mcg	VIT. EIU
CLAMS	13	0.97	71	13.8	24	1.3	300	49	1.5
CRAB	18	0.6	41	0.59	36	6.4	23	11	-
EEL	18	12	126	0.5	6.5	1.6	3485	3	6
KELP	17	0.56	0	2.8	0.7	1.2	120	0	-
LOBSTER	19	0.89	95	0.63	41	3	70	0.9	2.1
OYSTERS	7	2.5	54	6.6	52	90	332	19	1.2
PRAWNS	20	1.7	153	2.4	37	1.1	10	1	1.1
SCALLOPS	17	0.7	33	0.3	22	0.95	51	1.5	1.5
SNAILS	23	0.4	65	5	-	1.6	84	9	-
SPIRULINA	57	7.7	0	29	7.3	2	570	0	7.5
ALMONDS	18	54	0	4.7	7.8	2.9	10	0	39
CHEESE	25	33	107	0.67	14	3.1	1071	0.8	0.53

NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.