Healthy Diet And Weight Control
Fish And Shellfish
A fish is any aquatic vertebrate animal that is covered with scale, and equipped with two sets of paired fins and several unpaired fins. Fish provide protein, fat and vitamins that are of great nutritional value for the body.
1. Is it true that fish is healthier than meat?
• Yes! They are healthier than meat. The amount of fats in fish is less than that in meat and is primarily unsaturated fatty acids e.g omega-3.
• The unsaturated fatty acids in fish are not harmful like saturated fatty acids in meat. The fats are heart healthy; they lower the risk of heart disease.
• The proteins and fats are more easily digested compared with meat.
2. What are some disadvantages in eating fish based diet?
• Lacks vitamin C, carbohydrates and fibre. Contains little calcium.
• Produces uric acid when metabolized in the body.
• The number of diseased fish keep increasing therefore increased fish consumption is associated with certain risks.
• The problem of water pollution keeps increasing and this has a serious effect on aquatic creatures and on those who eat them.
• Poisoning can result from some parts of fish or contaminated fish.
• Heavy metals (mercury, cadmium, arsenic, and other), polychlorinated biphenyls, dioxins and pesticides are among the most dangerous contaminants of the seas. They accumulate in the animal tissue and passed from one to another until they reach the humans. Mercury poisoning can lead to coma and death as happened in Minamata Bay in Japan between 1950 and 1960
• Many of these contaminants of the seas are carcinogenic.
3. What preventive measure can one take to avoid mercury poisoning?
• Avoid eating fish that is potentially contaminated with methyl mercury such as those caught in coastal areas where mercury-bearing waste is dumped.
• Carnivorous fish, whose primary or exclusive food is made up of other animals, are generally those that contain the highest concentrations of mercury and other toxins.
• Avoid eating fishes without scales and fins e.g cat fish, sword fish, shark etc. They have digestive systems designed to absorb toxins from the water.
4. Does it mean that fishes are not all the same with regards to health?
• Yes! Some are better than others
5. Which types of fish are better for one’s health?
• Fishes with scales are better than those without scales. Fishes with scales and fins are equipped with a digestive system that prevents the absorption of poisons and toxins into their flesh from the waters they call home. Examples of fishes with scales and fins include mackerel, tilapia, trout sardine, salmon, carp fish etc.
• Smoked fish has carcinogenic tars. The tars are less with modern forms of smoking meant for flavouring and not preservation.
CONCLUSION: The beneficial effects of fish are apparent only when it replaces other foods in the diet which are high in saturated fats such as meat. The idea is not to add fish to the diet but to replace meat. With it since they are safer than meat. Foods of vegetable origin such as fruit, whole grains, nuts and legumes provide more protective substances to the heart than fish.
SHELLFISH: Shellfish are any marine invertebrates, particularly crustaceans and molluscs. They are different from fish in that they lack an internal skeleton and fins, nor do they have scales which are present on most fish. Examples of crustaceans are the lobster, the crab, and the shrimps.
They usually live in coastal areas particularly at the mouths of rivers where pollution levels are the highest. Examples of molluscs include snails, squid, octopus and oysters.
6. What are the benefits of shellfish and snails?
• They add flavour to food.
• Crustaceans (not molluscs) are sources of very high quality proteins similar to that of fish. They are very useful in rehabilitation of malnourished children.
• They are rich in vitamin B12 and iron.
7. Is there any disadvantage in eating shellfish?
• The flesh of snails is indigestible, produces allergic reactions, and may contain toxins.
• Shellfish has abundant cholesterol (about 150mg/100g which is more than double of the cholesterol in lean beef). It should be avoided by everyone who need to control their cholesterol level
• Shell fish proteins are substantial generator of uric acid in the body.
• Shell fish harbour numerous pathogens and it’s responsible for most food-borne infections
Can I know if shellfish is infected or contaminated from its appearance?
• Its appearance and flavour usually remain absolutely normal even if infected by virus such as hepatitis or it contains toxins.
• Regular consumption of shellfish increases the risk of suffering from cancer caused by chemical contaminants.
CONCLUSION: Shell fish are not necessary in the human (adult) diet. All the nutrients they provide are available from other more healthful foods. Their few positive aspects do not compensate for the numerous ricks associated with eating them.