Fish can be classified based on their source as fresh water fish and salt water fish. General perception pertaining to the best method of cooking fish is that steaming helps retain its nutrients.

Wonder food Fish

Fish (Image Courtsey: FreeDigitalPhotos)

This is not true as steaming does result in significant loss of nutrient value. It is also recommended that fish not be boiled as maximum nutrition loss occurs in boiling, especially if the water used for boiling is not retained for consumption. The calcium rich bones of fish can be eaten once they are softened by cooking in vinegar.

Nutrient Content

Fish is rich in the following key nutrients:

  • Omega-3 fatty acids such as eicosapentaenoic acid (EPA) in salt water fish and docosahexaenoic acid (DHA) in fresh water fish.
  • Vitamin – Vitamin A, Vitamin D and Vitamin E
  • Minerals – Zinc, Selenium, Iodine, Calcium and Phosphorus

Health Benefits

The following are the health benefits offered by fish:

  • Oily fish are useful in providing relief from symptoms of psoriasis.
  • Consumption of oily fish prevents anemia.
  • Shellfish and oily fish help in preserving bone density.
  • Oily fish helps reduce the risk of heart disease.
  • Shellfish boosts fertility in men.
  • The rich iodine content in salt water fish prevents deficiency of iodine in the body.
  • Consuming fish ensures sufficient supply of calcium and phosphorus to the body.

Disclaimer: Any advice or information provided in this page should not be seen as a substitute for medical consultation, diagnosis or treatment. Your family physician knows better about your medical history and only they can provide you with personalized advice keeping in mind your unique needs.