2. FISHY FRIDAYS
The season of Lent is a great start to incorporate more fish into your weekly diet
Tis the season of Lent, and tis the season of eating fish on Fridays! Let this good news
bring comfort to you all you Catholics out there, because there are many benefits of
eating fish in your weekly diet. Fish are an excellent source of omega-3 fatty acids, EPA
and DHA, and these little omegas can have huge benefits! By incorporating more fish
into your diet, you can decrease your risk for heart disease, sleep better at night, and even
lose some pounds due to the anti-inflammatory properties of these fatty acids.
• Reduce your risk for Coronary Heart Disease
Coronary Heart Disease is the leading cause of death in the world and factors associated
to diet and lifestyle are known contributors.1
Some studies have shown that increased
saturated fat can lead to heart disease and clogging of the arteries, called atherosclerosis.
Fish are low in saturated fat and are a great source of lean protein. So, by increasing fish
consumption, you are increasing polyunsaturated fat, which aid more health benefits such
as lowering your blood cholesterol levels to help protect you from heart disease.
One of the main dietary contributors that is found in fish, to help reduce your risk of
Coronary Heart Disease, is omega-3 fatty acids.1
Elevated inflammation typically exists
in patients who are at risk for Coronary Heart Disease and omega-3 fatty acids play a role
in reducing inflammation.2
• Lower inflammation
Along with Coronary Heart Disease, inflammation has also been linked to insulin
resistance, or Type II Diabetes. The anti-inflammatory properties of omega-3 fatty acids
have been suggested to be beneficial in chronic inflammatory disorders such as
inflammatory bowel disease or Crohn’s disease.3
Eating fish twice a week can help
reduce inflammation and may even help you lose some weight. Those of you who are
having problems losing some weight could be due to higher inflammatory levels. Some
studies suggest that a diet high in omega-3 fatty acids (EPA and DHA) may play a role in
reducing or preventing inflammation.2
It is important to remember that moderation is key
and that diet coupled with exercise is beneficial in losing weight. Diet alone cannot help
you lose weight.
• Improve daily functioning
Incorporating more fish into your diet has shown to
increase brain function and increase your performance
throughout your day.
One of the more recent areas of research is on the link
between cognitive functioning and diet. Along with these
essential omega-3 fatty acids, fish are also an excellent source of selenium and vitamin D.
Selenium is a crucial mineral for the brain.4
Evidence from several studies suggests a role
for selenium in reducing seizures, improving coordination and therefore helping patients
suffering from Parkinson’s disease.4
Recent studies have show a significant cognitive
decline has been found in patients with lower selenium levels.4
Therefore, eating fish,
3. which is a good source of selenium can pose benefits to people who have low amounts of
selenium in their diets.4
Fatty fish is a major source of vitamin D.5
Vitamin D and the omega-3 fatty acids are
important in activating the hormone, serotonin, which is an important in energy balance
and telling the body it is time to sleep.5
Vitamin D and the omega-3 fatty acids can also
inactivate serotonin; and allow you to feel awake and focused. Furthermore, by
increasing your vitamin D intake, you are helping prevent osteoporosis, especially if you
are in your twenties or thirties. In some regions of the world, it is beneficial to increase
fish consumption during the winter months, due to the lack of the sun and therefore lack
of vitamin D.
For those of you Catholics who prefer not to eat any meat, including fish, on Fridays
during Lent season, there are other food sources that you can find heart healthy omega-3
fatty acids. Food sources can include: walnuts, rapeseed oil, flaxseed, or through
EPA/DHA supplements.1
Plant oils such as rapeseed oil can be incorporated into a salad
dressing, which are great on vegetable salads.1
If choosing to supplement your omega-3
intake, look at the label to make sure that both EPA and DHA fatty acids are included.
Just remember to incorporate more fish into your diet to benefit your heart and prevent it
from disease, help you function better throughout the day, and reduce inflammation to
possibly help you lose weight. According to the United States Department of
Agriculture’s Choose My Plate, it is recommended that a female, ages 19 to 50+, who
gets less than 30 minutes a day of physical activity consume 5 to 5.5 ounces of fish.7
For
males, in the same age range and activity level as previously mentioned should consume
6 to 6.5 ounces of fish.7
Remember that everyone has different levels of physical activity
and the USDA’s Choose My Plate is an excellent online, easy to use resource for you to
find your specific requirements. And also, instead of heading down to the local restaurant
for their Friday night Fish Fry, here is a healthier recipe that you can easily make at
home.
Ingredients:
Juice and zest of 1 lemon
½ cup of sliced almonds, finely chopped
1 tablespoon of dill
1 tablespoon of olive oil
½ teaspoon of salt
Fresh ground pepper to taste
1¼ pounds of cod or halibut, cut into 4 portions
4 teaspoons of Dijon mustard
Preparation:
1. Preheat oven to 400°F. Line
parchment paper on a baking tray.
2. Combine lemon zest, finely chopped
almonds, dill, oil, and salt into a
mixing bowl
3. Place fish on the baking tray and rub
Dijon mustard onto each, 1 teaspoon
onto each portion. Then add the
almond mixture from step 2, onto
each filet and gently press it on the
mustard.
4. Bake the fish until opaque in the
center, about 7 to 9 minutes,
depending on thickness.
Recipe adapted from eatingwell.com6
Almond and Lemon Crusted Fish
Serving Size: 4
Preparation and Cook Time: 30 minutes
4. References
1
Vedtofte MS, Jakobsen MU, Lauritzen L, O’Reilly EJ, Virtamo J, Knekt P, Colditz G,
Hallmans G, Buring J, Steffen LM, Robien K, Rimm EB, Heitmann BL. Association
between the intake of alpha-linolenic acid and the risk of CHD. Brit Journ Nut 2014; 112:
735-743.
2
Robinson LE and Mazurak VC. Omega 3 Polyunsatued Fatty Acids: Relationship to
Inflammation in Healthy Adults and Adults Exhibiting Features of Metabolic Syndrome.
Lipids 2013; 48: 319-332.
3
Lev-Tzion R, Griffiths AM, Ledder O, Turner D. Omega 3 fatty acids (fish oil) for
maintenance of remission in Crohn’s disease. Cochrane Database of Systematic Reviews
2014; Issue 2. Art. No.: CD006320.
4
Rayman, Margaret P. Selenium and human health. Lancet 2012; 379: 1256-68.
5
Hansen AL, Dahl L, Olson G, Thornton D, Graff IE, Froyland L, Thayer JF, Pallesen S.
Fish consumption, sleep, daily functioning, and heart rate variability. J Clin Sleep Med
2014; 10(5): 567-575.
6
"Almond-&-Lemon-Crusted Fish with Spinach." EatingWell. 1 Jan. 2011. Web. 25 Feb.
2015. <http://www.eatingwell.com/recipes/almond_lemon_fish_with_
spinach.html>.
7
"How Much Food from the Protein Foods Group Is Needed Daily?"
ChooseMyPlate.gov. USDA: United States Department of Agriculture. Web. 5 Mar.
2015. <http://www.choosemyplate.gov/food-groups/protein-foods-amount.pdf>.
