• An Excellent source of complete protein, iron, and other minerals.
  • Some are high in vitamin A,
  • Contains omega-3 fatty acids.


  • Some may harbor PCBs, mercury, and other pollutants,.
  • Often expensive.

HEALTH BENEFITS  :   Eating fish three times a week has been associated with a significant decrease in the rate of heart disease. This became apparent when scientists noted that coromary artery  disease--a leading cause of death in North American --was almost  nonexistent among the indigenous people of Greenland, Japanese fishermen, and First Nations of the Pacific Northwest. The one factor that these three groups had in common was a diet that relied heavily on fish for protein. When researchers looked at the effects of diets in other populations, they found that men who are fish regualary two or three times a week were much less likely to suffer heart attacks than men who shunned fish.

In the recent Physicians Health Study, the male participants who are fish a least once a week  were 52 percent less likely to die of a heart attack than men who are fish once a month or less. It's not yet known whether the effect is due to one factor or many, but evidence so far points to the beneficial action of fish Oils. Fish oils re rich in a type of unsaturated fatty acid known as omea-3, These fatty acids decrease the stickiness of blood platelets, making it less likely that they will clump together to form clots. They also increse the flexibility of red blood cells, enabling them to pass more readily through tiny vessels, reduce inflammation of the artery wlls and lower levels of triglycerides in your blood

WHERE ARE THE OMEGA-3s?  :  The best source of omega-3 fats are salmon, mackerel. herring, sardines, anchovies, and trout. You'll also find them in halibut, bluefish, ocean perch, bass, red snapper, and smelts.

NUTRITIONAL VALUE :  All fish are rich in nutrients, especially protein, niacin, vitamin B-12, zinc, magnesiu, and more. Oily fish are particulrly rich in vitamins A and D in addition, the bones in canned slmon and sardines are an excellent source of calcium.

   Fish are high in protein because they carry a massive bulk of muscle on a much more spindly skeleton than land animals do. Contrary to popular belief, it's not necessarily true that the durker the flesh, the oilier the fish; the drk color is, in fact, due to the presence of myogglobin, a pigment that stores oxygen in the muscles. The flesh of salmon and trout ets its appeling pink color  form astaxanthin, a carotenoid pigment derived from the crustaceans and insects the fish feet on. The diet of farmed fish is often fortified with carotenoids to enhance the pink color of the flesh.