How to Eat the Healthiest and Sustainable Fish - March 2012
I became a committed vegetarian at 16. But when recent blood work indicated I was anemic, I decided to eat SeaChoice green listed species to add more variety to my diet.
Fish supplements are good but there are many benefits to eating whole fish: high-quality protein, iron, healthy fats, fat-soluble vitamins like vitamin E, and minerals like selenium.
Lisa Marie Bhattacharya (Whitaker) R.H.N., nutritionist with Inspire Health, answered my fishy questions:
Whole fish versus supplements?
Supplements can be helpful, but our bodies are genetically programmed to recognize whole foods and all their intricate components. Isolating individual factors misses subtle nutrients that have a synergistic benefit when eaten. Vitamin C complex, for example, is more effective than in its isolated form, ascorbic acid. Same goes for the B complex—the sum is greater than its parts
Fish health perks besides omegas?
Studies show that salmon contain small protein molecules called "bioactive peptides" that may provide support for cartilage, insulin effectiveness, and control of inflammation in the digestive tract. They also provide one of the highest amounts of vitamin D—a nutrient not naturally abundant in a lot of whole foods, as well as selenium, a common deficiency in our corner of the world in part from soil depletion due to high rainfall.
Healthiest fish preparation?
Avoid high heat, which destroys beneficial nutrients. Barbequing is out and frying, too. Poach, gently sauté, or bake fish (not above 325º F/177º C) so as not to damage delicate omega-3s and other healthy, sensitive components.
How can I add more fish to my diet?
Get the biggest bang for your buck with one of the heavy-hitters (the highest in omega-3s): salmon, halibut, sardines, mackerel, anchovies, or rainbow trout. Add them to brown rice pasta or salad with plenty of cold-pressed olive oil and fresh lemon juice
- Sauté cakes made from fresh or frozen locally caught fish on low to medium heat
- Try pickled herring (without white vinegar), a Scandinavian delicacy, on top of a whole grain cracker or bread
- Bake a fish casserole with brown rice, veggies, and a béchamel sauce
- Add anchovies (buy whole and rinse off salt) to your favourite dish or Caesar salad dressing
- Breakfast on kippers and toast
- Try some of my sustainable seafood recipes on my blog
What new sustainable (green-listed) seafood will you try?
Lindsay Coulter, Queen of Green
Lindsay 's Bio: David Suzuki's Queen of Green, Lindsay Coulter, answers your green living questions and offers tips and recipes to make your life easier on the environment. It's all about green living made easy.
Continue the conversation: read Queen of Green blog
- Lindsay Coulter Website
Copyright © 2004- 2011 OKinHealth.com. This article is of the copyright of OK in Health and the author; any reproduction, duplication and transmission of the article are to have prior written approval by OK in Health or the author.
This information and research is intended to be reliable, but its accuracy cannot be guaranteed. All material in this article is provided for information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this newsletter / e-magazine / website. Readers should consult their doctor and other qualified health professionals on any matter relating to their health and well-being. The information and opinions provided in this newsletter / e-magazine/website are believed to be accurate and sound, based on the best judgment available to the authors. Readers who fail to consult with appropriate health authorities assume the risk of any injuries. The publisher is not responsible for any errors or omissions. OK in Health is not responsible for the information in these articles or for any content included in this article which is intended as a guide only and should not be used as a substitute to seeking professional advice from either your doctor or a registered specialist for yourself or anyone else.
Connect with Us
|Potassium is essential for many reasons. These include blood pressure regulation and normal heart function. However, too much as well as too little can cause problems. Thus the National Institutes of Health recommend getting potassium from food, avoiding supplements except at your doctor's direction. Good food-based sources include bananas, yogurt, spinach, lentils, raisins, and acorn squash.|
|Ilona Peet, DCH ~ The Homeopathic Practice|
At The Homeopathic Practice in Kelowna, Ilona Peet, DCH, provides homeopathic care to you and your family. Homeopathy is a natural, safe and effective way to whole health and well-being.
|Angelic Healing Practitioner Training|
|Date: Jan 10, 2014|
Location: Vancouver, Victoria & Across BC
This training is for you if you desire a closer connection to the Angelic realm for self-healing, more clarity and guidance in your life as well as the ability to offer Angelic Healing to others.
|Feng Shui: To Live in Balance|
|Traditional Chinese Feng Shui is based on the study of balance and harmony, in both an internal and external sense. When we live in harmony, there is balance between the Yin (passive) and the Yang (active) components of the energies (Qi). This combines and forms a harmonious flow of the five different elements of Qi in our environment, and also within us.|
|Category: Shannon Bliss Recipes|
Description: This simple recipe is very healthy and a time-saver as you can prepare it the night before. Also see our Flax –Maple Pancake Syrup
This is also a great recipe to use up those ripe pears or bananas.
Quinoa is a complete protein. It is full of good nutrients and vitamins. This means that while you are eating quinoa you are ensuring that your body is getting good quantities of the right minerals to keep you healthy while you are on a reduced diet. It makes an excellent breakfast because the carbohydrates in Quinoa are slow releasing you do not get a rush of energy like with other foods but instead gives energy all morning.