Fish is rare in traditional Polish cuisine. However, we should learn from Japanese people who prefer traditional cuisine. They are examples of health and longevity, and yet fish are the basis of their diet.
Fish, like humans, consists of 75% water. The rest are minerals, incl. phosphorus, iron, calcium, iodine, magnesium, zinc, sulfur and potassium, hormones, a lot of B vitamins, as well as A and D. The latter are found only in oily fish. It is also a good source of lecithin and protein. It contains as much as meat, but has less cholesterol. Therefore, even the fattest fish are healthier than meat. Its protein is easily digestible and easier to digest than that from farm animals. We also need it very much because it supports the production of hormones, enzymes, immune bodies and hemoglobin.
Fat hit
First of all, oily sea fish: herring, tuna, sardine, mackerel or the so-called bi-environmental, such as salmon and eel, are the richest source of beneficial essential fatty acids (EFAs). Fish fat reduces blood clotting, which prevents the formation of venous blockages, regulates blood pressure, balances the heart rhythm, lowers the level of bad cholesterol and triglycerides in the blood. As a result, it reduces the risk of atherosclerosis and heart attack. It also protects to some extent against diabetes, joint diseases, supports the treatment of liver and kidney diseases, and alleviates the symptoms of psoriasis and asthma. Thanks to them, the retina of the eye works properly. EFAs also support the work of the brain.
Not the ideal itself
Fish are healthy, but … Those that swim in the seas accumulate a lot of poisons, incl. waste from nuclear power plants. Heavy metals mainly collect tuna. Therefore, it is better not to buy a piece of big fish. It is known to be old and has already absorbed a lot of poisons. For example, farmed salmon may contain antibiotics that are added to the food. However, let’s not go overboard, you would have to eat huge amounts of fish for the compounds contained in them to have a negative impact on health.
It is also worth remembering that there are allergies to fish, specifically to fish proteins. Such an allergy is manifested by migraines, rash, and sometimes stomach problems. Also, people with gout should not eat fish, as some types of fish, such as sprats, mackerel, salmon, cod and herring, contain small amounts of purines. Besides, fish acidify the body just like meat.
Before it hits the table
Remember that frozen fish is not suitable for re-freezing, it must be prepared immediately. How we serve it is important – traditional breading oxidizes fatty acids, making them harmful. Preparing herring in oil, in turn, flushes out valuable substances. Therefore, each fish is healthier in its own sauce than in oil. Smoked fish are also far from ideal, we shouldn’t eat them too often.
If you are preparing fish for dinner, it is best to bake it in foil or in an ovenproof dish or steam it. To get rid of toxins from tuna and shark, you can grill it on a grate or grill (preferably in a heat-resistant tray), then the fat and juices flow out of the fish.
See Proven recipes for delicious fish!
Barbara Scudder
Source: Domowe Kuracje, Let’s live longer