Why Fish Oils Are Good For Us
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Why Fish Oils Are Good For Us

Two teaspoons (10ml) of cod liver oil typically provide about 1200µg of retinol (vitamin A), 20µg of vitamin D and about 2g of omega-3 fatty acids.

Why Fish Oils Are Good For Us

By Mr Ghaz, 

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Why Fish Oils Are Good For Us

Oily fish are an excellent source omega-3 fatty acids and also vitamin B12.

Available as a food supplements in capsule or liquid form, fish oils can be divided into two categories: fish liver oils (from cod, halibut and shark), and fish body oils, normally derived from anchovies, sardines, and capelins and menhaden (small fish from North Atlantic waters).

The term cod liver oil defines oils derived from cod and also from Pollack, saithe and whiting. The oil extracted from the fish livers is deodorized and then vitamin E and antioxidants are added to prevent it from going rancid.

The oil is an excellent source of vitamins A and D. Two teaspoons (10ml) of cod liver oil typically provide about 1200µg of retinol (vitamin A), 20µg of vitamin D and about 2g of omega-3 fatty acids – more than enough to meet an adult’s recommended daily intake and to offer some, protection against various circulatory, and skin disordered. Fish oil capsules are usually fortified with vitamins A and D but contain less omega-3 fatty acids. Because of its high concentrations of these vitamins, cod liver oil has long been used to prevent and treat conditions such as xerophthalmia, a progressive eye disease due to vitamin A defiency, and rickets, a bone disease caused by lack of vitamin D.

Halibur liver oils and shark liver oils contain higher concentrations of retinol and there have been occasional cases of vitamin A poisoning in people who have taken excessive amounts. Shark liver oil also contains squalene, which the body synthesis to produce cholesterol and which may raise blood cholesterol levels. As a result, researchers are divided on the benefits of these oils. However, it has been claimed that other substances in shark liver oil called glyceryl ethers may help to protect against cervical cancer.

Fish body oils tend to contain substantially less vitamin A and vitamin D but are rich in omega-3 fatty acids. Controlled clinical trials, carried out in the United Kingdom, Scandinavia and the United States, suggest that supplements supplying 2 – 3g of omega-3 fatty acids can provide mild relief for symptoms of psotiasis and rheumatoid arthritis.

Fish Facts and Food Values

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White Fish such as Cod, Haddock, Plaice, Skate, Sole and Whiting

Cod remains the most popular fish in Britain. Over 15,000 tonnes were brought by consumers in 2009 – more than half of it frozen.

Nutrients per 100g (3½ oz):

Calories: 96-104g

Protein: 19-23g

Iron: 0.4-1mg

Fat: 0.6-2g

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Oily Fish such as Herring, Mackerel, Salmon, Sardines and Trout

Whitebait, the young of various oily fish such as sardines, anchovies and herring, are in excellent source of calcium as both the bones and flesh are eaten. A 100g (3½ oz) portion contains more than the recommended daily intake.

Nutrients per 100g (3½ oz):

Calories: 135-240

Protein: 20-26g

Iron: 0.4-2mg

Fat: 5-17g

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Tinned Fish such as Anchovies, Sardines and Tuna

Although oily fish are an excellent source of omega-3 fatty acids, tinned tuna provides very little as most of the oil is removed before canning. Whitefish are not canned as the flesh tends to discolor.

Nutrients per 100g (3½ oz):

Calories: 99-280 depending on whether fish is canned in oil or brine.

Protein: 19-27g

Iron: highest in fish paste (9mg) and sardines (3.0mg)

Fat: 0.6g (tuna in brine) to 20g (anchovies in oil)

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Smoked Fish such as Mackerel, Salmon, Kippers

Smoking fish does not destroy their vitamin D content, nor their beneficial omega-3 fatty acids. In Britain, kippers are still the most popular type of smoked fish.

Nutrients per 100g (3½ oz):

Calories: 142 (salmon) to 354 (mackerel)

Protein: 19-25g

Iron: 0.6-1.6mg

Fat: 4.5g (salmon) to 3g (mackerel)

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Fish Fingers

Fish fingers, introduced in Britain by Bird’s Eye in 1955, remain very popular. Some 22,000 tonnes are consumed each year – a quarter by adults aged over 45.

Nutrients per 100g (3½ oz):

Calories: 200

Protein: 15g

Iron: 0.8mg

Fat: 9g

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Caviar

Gout sufferers may avoid caviar because it is high purines. The real thing – sturgeon roe from the Caspian Sea – is also very expensive. Best Beluga caviar costs around 70 times as much as substitute lumpfish roe.

Nutrients per 100g (3½ oz):

Calories: 92

Protein: 10.9g

Iron: 0.5mg

Fat: 5.4g

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Comments (2)

Good to find you here mr. G. Wonderful post, good info here. Thanks.

Sorry I'm out of votes my friend. Another inspiring topic since I like fish than meat.

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