Research shows that omega 3 fats, found in oil-rich fish, can reduce our chances of heart disease. According to the British Heart Foundation, these unique polyunsaturated fats help to prevent blood clots, lower levels of a type of fat found in the bl
ood called triglycerides and regulate heart rhythm.
2 MANAGE WEIGHT White fish is low in fat and high in protein, making it an excellent choice for controlling our weight – providing it's not fried or covered in batter. A 140g baked cod fillet contains just 131 calories and 1.2g fat, whereas a 140g battered and fried cod fillet contains twice as many calories and 12 times more fat. Research also shows that protein helps to keep us feeling fuller for longer after we've eaten so we're less likely to overeat.
3 BRAIN FOOD FOR BABIES Our grandmothers were right – or at least partly right– when they said fish was good for the brain. Omega 3 fats are important for the development of brain cells, particularly before birth and in the first few years of childhood. This means it's particularly important for pregnant and breast-feeding women and young children to get enough omega 3.
4 KEEP BONES STRONGThe small bones in fish such as pilchards and sardines are packed with calcium. In fact, a 140g portion of sardines in tomato sauce contains 644mg calcium – that's around 80 per cent of the calcium needed by most women each day. Eating more calcium-rich foods, particularly during childhood and early adulthood helps keep bones strong.
5 IMPROVE YOUR LOVE LIFE… MAYBE!In an effort to boost his libido, Casanova reportedly ate 50 oysters every morning – helping to give them their reputation as an aphrodisiac. Whether this helped his bedroom antics will never be known, but oysters and other shellfish contain zinc, a mineral needed for healthy sperm. Six oysters contain a whopping 36mg of zinc – more than twice the amount most men need every day.
• Juliette Kellow is an independent nutritionist
The full article contains 343 words and appears in The Scotsman newspaper.
