As Lent rolls around each year, many people embrace the tradition of abstaining from meat on Fridays and turn to incorporating fish as an alternative. Fish frys have long been a cherished tradition during Lent, bringing communities together for fellowship and feasting. Whether enjoyed at a local church, restaurant, fast-food chain, or at home, the crispy, golden goodness of battered fish fillets served alongside French fries and coleslaw is a time-honored favorite. This communal tradition adds a sense of warmth and camaraderie between families and friends, making it a special occasion to come together, while also providing a sea of benefits to one’s overall health. Let’s dive into how incorporating fish into your diet can be both a culinary delight and a boost to your well-being.
Omega-3 Fatty Acids – Fish, especially fatty fish such as salmon, trout, and herring are renowned for their high levels of omega-3 fatty acids. These essential fats play a crucial role in supporting heart health by reducing inflammation, lowering blood pressure and heart rate, and can decrease the risk of death due to cardiovascular disease by upwards of 36 percent.
Vitamins and Minerals – Fish is packed with essential vitamins and minerals, including vitamin D, vitamin B12, and selenium, and minerals such as zinc, iron, and potassium. Vitamin D is crucial for bone health, while also being linked to a lower risk of cancer. Zinc supports immune function, protects eyesight, and lowers blood sugar and cholesterol.
Promotes Heart Health – Regular consumption of fish has been associated with a reduced risk of heart disease and stroke. The omega-3 fatty acids found in fish help lower levels of harmful cholesterol and triglycerides, and increase the levels of beneficial cholesterol, leading to improved cardiovascular health. Additionally, eating fish may help regulate blood pressure and prevent the formation of blood clots, further reducing the risk of heart-related complications.
Tips for a Healthier Fish Dish – Enjoying the delicious flavors of fish without derailing your healthy eating habits can be challenging while attending fish fries. Whenever possible opt for the healthier version of grilled or baked fish to reduce intake of added fats and calories that are included in fried fish. Practicing portion control and loading up on veggies as sides, instead of fried sides, will be key to maintaining a balanced diet by keeping you full and adding nutritional value. Being mindful of condiments and sauces can also assist in staying healthy while indulging in the festivities. Choose lighter options such as lemon, salsa, or vinegar-based dressings instead of heavy tarter sauce or creamy dips.
How much fish should you eat for optimal health benefits? The American Heart Association recommends at least two servings per week. However, if you have specific health conditions or dietary concerns, it is always best to consult with your physician or a dietician to determine the appropriate recommendations for your individual needs.
The benefits of eating fish extend far beyond the delectable taste, encompassing an array of health-promoting properties. From its omega-3 fatty acids to its rich assortment of vitamins and minerals, fish offers several nutritional advantages that can support overall well-being. So, dive into the ocean, and cast your net wide, to reel in the health benefits that fish has to offer! Make it a regular part of your diet, all year round.
Sources –
Fish: Friend or Foe? | The Nutrition Source | Harvard T.H. Chan School of Public Health
Omega-3 in fish: How eating fish helps your heart - Mayo Clinic
Fish and Omega-3 Fatty Acids | American Heart Association