Annie
04-17-2008, 01:16 PM
I think we all know that fish is good for us but why, what are the different types of fish, what are their properties, how does it fit into a healthy diet?
TYPES OF FISH
Fish can be classified according their usual habitat or their genus:
Fresh water: e.g. fresh water salmon, trout, perch and fresh water eels.
Sea water - Pelagic: these swim near to the surface of the sea, e.g. herring, mackerel, sprat and sardine.
Sea water - Demersal: these swim close to the sea bed, e.g. cod, haddock, plaice and sole.
Shellfish: molluscs, e.g. C ockles, winkles, squid, octopus and mussels. Crustaceans, e.g. lobster, scampi, prawn and crab.
Fish can also be classified as white (or lean) fish or oily fish, depending on where in the body they store fat. White fish only store their fat reserves in the liver, whilst oily fish store their fat reserves in the flesh and the liver.
Examples of white and oily fish are given below:
White fish
Cod
Coley
Haddock
Hake
Halibut
Monkfish
Plaice
Sea bass
Skate
Sole
Whiting
Oily fish
Anchovies
Carp
Eel
Herring
Kipper
Mackerel
Salmon
Sardines
Swordfish
Trout
Tuna (fresh not canned)
PROPERTIES OF FISH
Nutrition
Fish is a good source of protein, typically containing 15-20g protein /100g fish. Fish also contains iodine, and small fish (if eaten whole) and some canned fish provide calcium. Although many fish live in a salt water environment fish do not contain high amounts of sodium or chloride. Oily fish are a source of vitamin A and vitamin D, whilst fish liver oils also contain vitamin E.
Fat content
Oily fish have more than 5% (5g/100g) fat in their flesh, e.g. sardine and salmon. White fish have less than 5% fat in their flesh, e.g. cod and halibut. Oily fish contain n-3 (omega-3) fatty acids (notably eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)). Fish liver oils, e.g. cod liver oil, also contain n-3 fatty acids.
DIETARY PROSPECTIVE
Diets incorporating fish, particularly oily, fish are associated with a lower risk of cardiovascular disease. It is thought that n-3 fatty acids present in fish are cardioprotective.
Fish is a good source of protein and iodine. Oily fish contain n-3 fatty acids (also known as omega-3 fatty acids) and vitamins A and D. The Government advises that individuals aim to eat at least two portions of fish a week, one of which should be oily. Some population groups may benefit from greater amounts.
TYPES OF FISH
Fish can be classified according their usual habitat or their genus:
Fresh water: e.g. fresh water salmon, trout, perch and fresh water eels.
Sea water - Pelagic: these swim near to the surface of the sea, e.g. herring, mackerel, sprat and sardine.
Sea water - Demersal: these swim close to the sea bed, e.g. cod, haddock, plaice and sole.
Shellfish: molluscs, e.g. C ockles, winkles, squid, octopus and mussels. Crustaceans, e.g. lobster, scampi, prawn and crab.
Fish can also be classified as white (or lean) fish or oily fish, depending on where in the body they store fat. White fish only store their fat reserves in the liver, whilst oily fish store their fat reserves in the flesh and the liver.
Examples of white and oily fish are given below:
White fish
Cod
Coley
Haddock
Hake
Halibut
Monkfish
Plaice
Sea bass
Skate
Sole
Whiting
Oily fish
Anchovies
Carp
Eel
Herring
Kipper
Mackerel
Salmon
Sardines
Swordfish
Trout
Tuna (fresh not canned)
PROPERTIES OF FISH
Nutrition
Fish is a good source of protein, typically containing 15-20g protein /100g fish. Fish also contains iodine, and small fish (if eaten whole) and some canned fish provide calcium. Although many fish live in a salt water environment fish do not contain high amounts of sodium or chloride. Oily fish are a source of vitamin A and vitamin D, whilst fish liver oils also contain vitamin E.
Fat content
Oily fish have more than 5% (5g/100g) fat in their flesh, e.g. sardine and salmon. White fish have less than 5% fat in their flesh, e.g. cod and halibut. Oily fish contain n-3 (omega-3) fatty acids (notably eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)). Fish liver oils, e.g. cod liver oil, also contain n-3 fatty acids.
DIETARY PROSPECTIVE
Diets incorporating fish, particularly oily, fish are associated with a lower risk of cardiovascular disease. It is thought that n-3 fatty acids present in fish are cardioprotective.
Fish is a good source of protein and iodine. Oily fish contain n-3 fatty acids (also known as omega-3 fatty acids) and vitamins A and D. The Government advises that individuals aim to eat at least two portions of fish a week, one of which should be oily. Some population groups may benefit from greater amounts.