Fish protects and strengthens against breast cancer30 Sep 2016
You probably know that you are supposed to eat fish regularly. However, you might not know the many different ways that fish benefits our health.
Fish protect our heart, our brain and our immune system
Lowering the risk of heart attacks and stroke
Some sources indicate that fish is the only source that supplies large amounts of the omega-3 fatty acids. Omega-3 fatty acids are considered to lower the risk of heart problems like heart attack and stroke. It is also often suggested that people with coronary heart disease eat fish in order to take about a gram of omega-3 fatty acids per day.
Fish keeps our memory in good shape
A study published in the American Journal of Preventive Medicine found that eating baked or broiled fish at least once a week can help preserve brain tissue in regions associated with memory and cognition in good condition. So, if you want to strengthen and help your memory, consider eating fish on a regular basis.
Stronger immune system, better health
Our body’s immune system does a remarkable job defending against diseases caused by bacteria and microorganisms. In parallel, there appears to be a connection between the proper functioning of our immune system, and our nutrition. According to studies, eating fish quite often can be a step closer to preserving a strong immune system. This is because fish are rich in protein, vitamins and minerals which are essential nutrients to maintain good health.
Eating fish can support the fight against breast cancer
Beyond the benefits of fish towards overall health, however, those diagnosed with breast cancer will find similar effects may apply to their situation.
Fatty acids may help breast cancer patients against disease progression
According to research published in the Journal of Nutrition, the consumption of fatty acids from oily fish is considered to be helpful for breast cancer patients. In particular, fatty acids like omega-3 can help
- inhibit the proliferation of breast cancer cells
- reduce the progression of breast tumours.
More specifically, among the 3,000+ breast cancer patients participating in this study, those with higher food intakes of such nutrients had an approximate 25% reduced risk of additional health events related to breast cancer.
Examples of fish that contain large amounts of those fatty acids include:
This research certainly reinforces existing indications about these important benefits of the fatty acids contained in fish. It is important to note, however, that the study indicates that these benefits came from eating actual fish and not consumption of fish oil supplements.
Not all fish are created equal
There are literally dozens of types of fish, and while they are generally considered to strengthen us, some of them have certain beneficial characteristics worth describing. Bellow you will find some common types of fish with specific nutritional profile.
Sea bass: According to nutritional analyses, one serving of sea bass has low calories, but it is an excellent source of protein, selenium and essential omega-3 fatty acids.
Alaska Pollock is a low-fat fish that contains large amounts of protein and omega-3 fatty acids. In particular, pollock provides 400-500 milligrams of omega-3 fatty acids per 3-ounce cooked portion.
Plaice is a very good source of lean protein and every 100gr serving offers the equivalent amount of three eggs - with fewer calories, though.
Trout: According to the American Heart Association and the Harvard School of Public Health, trout is a fish that is low in fat and cholesterol. This way, it is one of the many fish that can help you reduce or even replace meat in your diet (including beef, pork and lamb).
Kipper can provide substantial amount of valuable vitamins. Each 3-ounce cooked serving of kipper provides 267% of the daily recommended intake for vitamin B-12 and 15%-20% of that for niacin, riboflavin and vitamins B and D. In the UK, Belgium and Japan, kippers are often eaten for breakfast. In Great Britain, kippers, along with other smoked or salted fish, were eaten as a tea or supper treat mostly before the second World War.
Fish enhances nutritional balance
It is always important to strike the right balance in your diet - and eating fish can help you achieve that.
Even if your favorite fish is not in the above list, keep these benefits in mind when you shop, order dinner, and cook for yourself or others.
Finally, please always consult your medical team when you have questions about your particular situation.
Interested in personalised information on what to eat or avoid with breast cancer?