BEWARE OF THAT FISH

It’s no secret that fish is delicious. For one, it’s easy to eat  compared to meat  as it readily ‘disappears’ in the mouth effortlessly, unlike beef that requires more chewing.

Better still, nutritionists, scientists and everyone that should know tell us that eating fish is the surest avenue to getting omega-3 fatty acids, those unsaturated fats that are very heart-friendly.

Again, fish contains vitamin D and selenium, it is high in protein and low in saturated fat, and therefore good for the young and old, and everyone who has no dietary restriction. In fact, so good is fish consumption that the American Heart Association urges people to eat fish rich in omega-3 fatty acids at least twice a week.

Nutritionists say when substituted for saturated fatty acids such as those in meat, eating fish may lower your cholesterol level. They say the omega-3 fatty acids reduce inflammation throughout the body. Physicians note that inflammation in the body can damage blood vessels and lead to heart disease.

Again, a nutritionist says omega-3 fatty acids may decrease triglycerides (a type of fat found in blood, too much of which may raise the risk of coronary artery disease, especially in women), lower blood pressure, reduce blood clotting, boost immunity and improve arthritis symptoms. In children, she says, omega-3 may improve learning ability.

Other experts recommend the consumption of fatty fish such as salmon (Titus), herring (Shawa) and, to a lesser extent, tuna (Kote), alongside other sea foods that also contain small amounts of omega-3 fatty acids.

Except for freshwater trout, they say despite the sentiments that are attached to them, which also makes them costlier than frozen fish, most freshwater fish have less omega-3 fatty acids than do fatty saltwater fish.

Those in their 40s and over would remember that the late Fuji musician, Sikiru Ayinde Barrister, once sang about his unforgettable experience overseas where he ate tilapia. Yet, scientists claim that tilapia, flat fish and catfish are some of the worst fish anyone can eat, as they are not heart-friendly, what with their higher levels of unhealthy fatty acids.

They do say, though, that any fish can be unhealthy, depending on how it’s prepared. They recommend broiling or baking, instead of deep-frying your fish.

But  good as fish is, environmentalists warn that mercury, pesticide residues, or other possible toxins can find their ways into some types of fish, making them dangerous to health when eaten.

Australian scientists say excess mercury may affect the nervous system, causing numb or tingling fingers, lips and toes. “Mercury also causes developmental delays in walking and talking in children; and it’s a source of muscle and joint pain, and increased risk of heart attack in adults,” they warn.

While many of these deadly fish are hardly found in our shores, globalisation and global trading have made them available in the markets. Indeed, in many upscale supermarkets, you are likely to come across exotic fish such as shark, swordfish, marlin, ray, gem fish, and southern blue fin tuna, all of which scientists say contain high levels of mercury.

Consequently, scientists warn pregnant women, nursing mothers, women planning pregnancy and children up to six years old to avoid the four fish species higher in mercury — shark, swordfish, tilefish, and king mackerel.

Another fish that got the knocks is catfish. Described as bottom-feeding specie of fish, environmentalists say imported or farm-raised catfish — as opposed to those caught in the wild — are sometimes fed with antibiotics, pesticides and other chemicals and they ingest more pollutants because of the habitats in which they are found. They may therefore have harmful effects on people who eat them, scientists say.