Fish that grow and live in freshwater lie rivers and lakes with salinity lesser than 0.05% are termed as fresh water fishes. Freshwater fish account for 42% of all known fish species. Most of the fish, whether it is salt water or fresh water contain omega-3 fatty acids. These fatty acids are essential to minimize the risks of heart diseases. They are important memory boosters and also essential for proper brain functioning and development in children.
Two servings of Ryby once in a week are highly recommended. A 4-ounce of cooked trout, fresh water fish contains approximately 1,058 milligrams of EPA and DHA. Channel catfish contains 0mg per ounce of omega3 fatty acids while tilapia has 153 mg per ounce of omega-3 fatty acids. In fact, women need 1.1 grams of omega-3 fatty acids and men need 1.6 grams of omega-3 fatty acids every day. Including fish in the diet is thus a mandatory aspect.
Fish are also a very good source of proteins, vitamins and minerals. Many of the fish that have a lot of fat content like the sardines are rich in fat soluble vitamins like vitamin A, D, K and E – which are regarded as very beneficial for health.
Ryby are known to be contaminated with heavy metals like mercury, cadmium, etc. they are also believed to be contaminated with dieldrin, DDT and PCBs. This is because a lot of dangerous chemicals are being dumped in lakes and rivers. In fact eating a lot of contaminated food leads to mercury poisoning.
Then what about acquiring the benefits of omega-3 fatty acids?
Such contaminations leave us with the option of buying farm raised Ryby. A lot of fish like shrimp, crayfish, eels, tilapia, carp and catfish are all farm raised; where there are absolutely free of contamination. But the question remains, are farm raised fish healthy enough? Farm raised fish are fed a poor diet of soy and cereal based food. Thus, the meat of these fish is very low or deficient in omega-3 fatty acids. That is the reason why these farm raised ones are cheap and are easily available in the market. Eating such fish is as good as not eating any fish at all.
How do you derive the benefits of 0mega-3 fatty acids then? Just consider these guidelines while buying fresh water fish.
It is better to buy the non predator fish like catfish, Pollock, flounder and clams. These are not necessarily farm raised and are rich in Omega-3 fatty acids. Reduce the consumption of shark, swordfish and tuna as they are bulky and accumulate more mercury. Fresh fish are odor free, thus always go for the odor test. Always check the gills of the fish. They have t be moist and bright red. Never buy fish where its gills have turned brown or clumped together. These fish are absolutely not fresh and have surpassed their shelf life of 7 days. After buying fish make sure to refrigerate it if you are not cooking or eating it right away. Never buy frozen or fish from refrigerators. It is advisable to always check for freezer burns as most sellers thaw the frozen fish prior to selling. Frozen fish that were frozen in ships soon after fishing can be bought. Such fish’s packing always mentions that the fish was frozen immediately after fishing. Herring and sardines that are not preferred by many as they are small are indeed the fish that are contamination free and also very rich in omega-3 fatty acids. If you like Ryby and not a fan of herrings and sardines then try including them in your weekly diet plan.