What the Doctors Say:  Nutritional Value of Fish

In order to enlighten our readers about the health benefits of eating fish, we have requested some leading doctors to write to us about the nutritional value of fish.

In the following article, Doctors suggests that fish, instead of meat, should be used as the protein source several times a week because of the possible benefits of fish oils for coronary artery diseases.

Fish is a high-quality protein. Fish and shell-fish contain about 19% protein that is similar in amino acid composition to that found in muscle meats. The content varies from 1 to 20% depending upon the species and the season of the year. This is a substantially lower fat content than beef.

Fish contains protein of high biological value, essential minerals, vitamins and fats. Shellfish and salt-water fish are rich in iodine and fluorine, in addition to appreciable traces of cobalt, and for that reason make a valuable contribution the diet.

Fish is also a satisfactory source of magnesium, phosphorus, iron and copper. Shellfish generally have a higher calcium and iodine content that fish. Herring and oysters are exceptionally high in zinc.

A serving of fatty fish such salmon, mackerel and sardine will supply about 10% of the daily allowance of Vitamin D. The natural oil found in canned fish should be used, since it too is valuable source of these vitamins. An average serving of either fatty or lean fish will supply about 10% of thiamin, 15% riboflavin and 50% of the niacin required daily.

Fish and shellfish have high levels of poly-unsaturated fatty acids (PUFA), especially Omega-3 fatty acids, which tend to lower blood cholesterol by depressing low density lipoprotein (LDL) concentration Omega-3 fatty acids appear to also reduce levels of plasma triglyceride, in particular very low density lipoprotein (VLDL). The mechanism by which PUFA in diet lowers plasma lipid, especially cholesterol, is unclear.

Fish and shellfish are excellent source of easily digestible protein of high nutritional value. Tests have shown that 85% to 95% of the protein is assimilable.

Based on these facts, it is recommended that fish should be used as the protein source, instead of meat, several times a week because of the possible benefits of fish oils for coronary artery disease. Studies have indicated that by consuming more fish and oils (such as salmon or mackerel), cardiac mortality can be reduced and possible underlying coronary atherosclerosis improved.

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