With knowledge at our disposal – thanks to the Internet – we are able to take better care of our health. Be it the kind of exercise we need to go for or the type of food we need to eat we are wiser in our ways. However, we have to constantly fight against our own weakness to go for the exotic which may not after all contribute to maintaining good health. As they say the mind is willing but the flesh is weak.
There was a time when mackerels and sardines were not something we looked forward to in our meals. . Mother used to get them for us. And we ate them, least realising then that eating this type of fish might have been the reason why our blood flowed freely in our veins.
Mackerels and sardines are a rich source of Omega 3 that keeps triglycerides in check thus reducing our bad cholesterol. The fisher folk have caught the news and today they are sold at prohibitive rates. There was a time when hundred or more sardines would be available for just a rupee. I bought them yesterday – I am advised to eat them – and paid one hundred rupees for just 12. I cook them in different ways to break the monotony.
I wish the government intervened and made a rule to supply sardines and mackerels free of cost. Perhaps they could offer subsidies. It is after all a matter of health. One needs to have atleast six sardines or two mackerels at one sitting and if there are 4 members in a household, they would have to shell out a pretty sum. What was once considered food of the poor today gets into the plates of the rich and famous as they need them more than anyone else. Some however would rather go for pills than try to acquire a taste for this simple food.
Image Source: https://commons.wikimedia.org/wiki/File:Mackerel_(Scomber_scombrus).jpg
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We must add fish to our diet. We have fourteen meals per week, and two out of fourteen meals must have fish. In my opinion, ignoring fish meet is not a better idea.
Not all fish has omega 3 but mackerels and sardines have it although they are not so exotic .
We must eat sea foods to make our health better but a few people know the importance of fish in eating. Omega-3 fatty acids have all sorts of benefits for your body and brain.
Many mainstream health organizations recommend a minimum of 250-500 mg of omega-3 per day for healthy adults (1, 2, 3).
You can get high amounts of omega-3 fats from fatty fish, algae and several high-fat plant foods.
Here is a list of 12 foods that are very high in omega-3.
Mackerel are small, fatty fish.
In Western countries, they are commonly smoked and eaten as whole fillets at breakfast.
They are incredibly rich in nutrients, and a 3.5 oz (100 g) piece of mackerel provides 200% of the RDI for vitamin B12 and 100% for selenium (4).
On top of that, these fish are quite tasty yet require almost no preparation.
Omega-3 content: 4107 mg in one piece, or 5134 mg per 100 grams (3.5 oz).
Cod liver oil is more of a supplement than a food.
As the name implies, it is oil that is extracted from the livers of cod fish.
Not only is this oil high in omega-3 fatty acids, it is also loaded with vitamin D (338% of the RDI) and vitamin A (270% of the RDI) (11).
Taking just a single tablespoon of cod liver oil therefore more than satisfies your need for three incredibly important nutrients.
However, definitely don’t take more than a tablespoon, because too much vitamin A can be harmful.
Omega-3 content: 2664 mg in a single tablespoon.
Herring is a medium-sized oily fish. It is often cold-smoked or precooked, and then sold as a canned snack.
Smoked herring is a popular breakfast food in countries like England, where it is served with eggs and called kippers.
A standard smoked fillet contains almost 100% of the RDI for vitamin D and selenium, and 50% of the RDI for B12 (12).
Omega-3 content: 3181 mg per fillet, or 1729 mg per 100 grams (3.5 oz).