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CATERING AND HOSPITALIT Y | SEAF ISH | 53
Sardine
Herring
As well as offering a great variety of different flavours, textures and enjoyable eating experiences, the regular consumption of fish and shellfish can help to keep you in good health. Andy Gray, Trade Marketing Manager at Seafish, tells us more
FISH TO MAKE YOU FIGHTING FIT
ABOVE: Grilled mackerel bruschetta ABOVE RIGHT: Greek mackerel salad
Many experts recommend that we should try to eat at least two portions of seafood a week – but why is it so good for us? Seafood is a 'health-food' in more ways than one;
first and foremost, it's jam-packed with nutrients, vitamins and minerals that help to keep our bodies in great shape. Seafood is well-known as an excellent source of Omega-3, a very important faty acid that the human body can't produce on its own. Secondly, seafood is low in calories and high in
protein. This makes it the perfect food for dieters; high levels of protein keep you feeling fuller for longer, without the extra calories. Studies have even shown that people who eat seafood regularly are, on average, slimmer than people who don't.
What's in seafood? Vitamins and minerals: Seafood is a great source of certain vitamins and minerals which perform very important functions within the body. Oil-rich fish such as mackerel, herring and sardines are a great source of vitamins A and D, which are important in childrens' growth and development of. Whitefish such as cod, haddock and hake are a good source of B vitamins, and all seafood is an excellent source of minerals including potassium, selenium, zinc and iodine. Iodine is needed for our thyroid glands and brains, while zinc keeps us in good reproductive health, and selenium is believed to actually help protect us from cancer.
Protein: Seafood is an excellent source of protein, and also contains small amounts of 'good' fats. Protein-rich fish and shellfish can help to nourish your muscles, as well as warding off colds and flu. Foods with high protein contents tend to be low in calories while keeping us feeling ‘fuller’ for longer.
Salt and sodium: Despite being so high in minerals, seafood is very low in salt and sodium. Most of us eat too much sodium, which has been linked to high blood pressure, strokes and heart disease. Swapping
For more seafood hints, tips and recipes visit
www.seafish.org
a ready meal that's high in sodium for an easily prepared seafood dish can help you to lower your salt intake and boost your health.
Shellfish and dietary cholesterol: It's also worth bearing in mind that shellfish contains dietary cholesterol. However, saturated fats (which seafood is low in) are much more responsible in causing high blood cholesterol levels than dietary cholesterol, which needn't be avoided unless you suffer from a genetic condition called Familial Hypercholesterolemia (FH) or Familial Combined Hyperlipidaemia (FCH).
Two portions a week Due to the large numbers of essential nutrients contained in fish and shellfish, many experts recommend that we try to eat at least two portions of seafood every week. This recommendation has been made by the Scientific Advisory Commitee on Nutrition (SACN), which advises the Food Standards Agency (FSA). The SACN also suggested that at least one of our weekly portions of seafood should be oil- rich, such as mackerel, herring, salmon, etc… Before you can aim for two portions a week, though,
it's necessary to know what a portion is. One portion of seafood is generally considered to be about 140g of seafood, or a portion about the size of a clenched fist. This is roughly equal to:
a medium-sized fillet of whitefish (cod, haddock, coley) a medium-sized, whole, fresh mackerel a drained tin of tuna or salmon two small tins of mackerel or sardines
There are also limits to the amount of seafood we should eat every week. However, the latest report from the World Health Organisation acknowledges that for most people, the benefits of eating large quantities of seafood far outweigh the potential risks. UB
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