Fish reduces dementia in elderly

Elderly people who eat fish at least once a week may have a lower risk of developing dementia, including Alzheimer's disease, according to the National Health and Medical Research Council.

Fish is also nutritious, provides energy (kilojoules), protein, selenium, zinc, iodine and vitamins A and D (some species only). Fish is also an excellent source of readily available long-chain omega-3 fatty acids, which are well known for their health benefits and are essential for life.

Regular consumption (1 - 3 times per week) of fish can reduce the risk of various diseases and disorders. Selected research findings include:

  • Brain and eyes – fish rich in omega-3 fatty acids can contribute to the health of brain tissue and the retina (the back of the eye).
  • Cardiovascular disease – eating at least two serves of fish per week reduces the risk of heart disease and stroke by reducing blood clots and inflammation, improving blood vessel elasticity, lowering blood pressure, lowering blood fats and boosting ‘good’ cholesterol.
  • Diabetes – fish may help people with diabetes manage their blood sugar levels.
  • Inflammatory conditions – regular fish consumption may relieve the symptoms of rheumatoid arthritis, psoriasis and autoimmune disease.

Fish with the highest amounts of omega-3 fatty acids are:

  • canned sardines
  • salmon
  • canned salmon
  • gemfish
  • trout (fresh rainbow)
  • flathead
  • canned tuna

Healthy ways to cook fish

Healthy ways to cook fish include:

  • Baking – make shallow cuts along the top of the fish. Put into a greased dish and cover with foil. Flavour with herbs, lemon juice and olive oil. Bake at around 180 °C and baste frequently.
  • Shallow frying – dry and flour the fish. Place a small amount of oil or butter in the pan. Fry the fish at a medium heat.
  • Grilling – cut slashes into whole fish to help the heat penetrate the flesh. Place fish on a preheated grill. Baste frequently.
  • Poaching – not suitable for flaky varieties. Place fish in gently simmering stock. Whole fish should be placed in a pan of cold stock, which is then slowly brought up to a gentle simmer.
  • Steaming – put fish in a steamer or on a plate over a saucepan containing gently boiling water. Cover.
Source: http://www.betterhealth.vic.gov.au
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