III. Nutritional/Health Benefits of Eating Wisconsin Farm-Raised Fish
Fish
can be an important part of
a balanced diet. Eating Wisconsin farm-raised
fish
provides high
quality protein, omega-3 fatty acids and
many
of the minerals and
vitamins
beneficial to fueling a healthy body. Below,
we summarize
several dietary recommendations
and highlight some
of the benefits of including fish in a
person’s diet.
A. American Heart Association Recommendation (1)
The
American Heart Association recommends eating fish (particularly fatty fish) at
least two times (two servings) a week. Each serving is
3.5 ounce cooked, or about ¾ cup
of
flaked fish. Enjoy fish
baked or grilled, not fried.
Choose low-sodium, low-fat seasonings
such
as spices, herbs, lemon juice and
other
flavorings in
cooking and at the table.
Fatty fish like
salmon,
mackerel, herring, lake
trout,
sardines and albacore tuna
are high in two-
kinds of omega-3 fatty acids:
eicosapentaenoic acid (EPA)
and docosahezaenoic acid (DHA), which
have
demonstrated benefits at reducing heart disease.
B. FDA/EPA Consumer Advisory (2004) (2)
1. Key Parts of the
Advisory:
Fish and shellfish are an important part of a healthy diet. Fish
and shellfish contain high quality protein and other essential nutrients, are low in saturated fat and contain omega-3 fatty acids. A well balanced diet that includes a variety of
fish
and shellfish can contribute to heart health and children's
proper growth and
development. Thus, women
and young children in
particular should include fish
or shellfish in
their diets due to the
many
nutritional benefits.
2. General Dietary Advice:
FDA recommends that consumers eat a balanced diet, choosing a
variety of
foods including fruits and vegetables, foods that are
low
in trans fat and saturated fat, as
well
as foods rich in high fiber grains and
nutrients. Fish and shellfish
can be an important part of this
diet.
C. Nutritional Benefits
1.
Seafood
is a good source of high-quality protein, is low in
saturated fat, and is rich in
many vitamins and minerals. (3)
2.
Besides containing protein and
other nutrients
such as vitamin D and
selenium, fish (either finfish or shellfish) contain a specific type of fat, omega-3
fatty acids, that may reduce
the risk
of developing heart disease and
other medical problems. (4)
3.
Omega-3 fatty acids
are found in
fish – especially oily fish
such as salmon, sardines, and
herring. These
omega-3
fatty acids can help
lower your blood pressure, lower
your heart rate, and
improve other
cardiovascular risk factors.(4)
4.
Research has
shown
that omega-3 fatty acids
decrease risk of arrhythmias (abnormal
heartbeats), which can lead to
sudden cardiac
death. Omega-3
fatty acids also decrease
triglyceride
levels, slow the growth rate
of atherosclerotic plaque
and lower blood pressure
(slightly). (1)
5.
Eating fish reduces the risk of death from heart disease, the leading cause
of death in both men
and women. Fish intake
has also been linked
to
a lower risk of stroke, depression, and mental decline with age.(4)
6.
For
pregnant women, mothers who are breastfeeding, and women
of childbearing age,
fish
intake
is
important because it supplies
DHA, a specific omega-3 fatty acid
that
is beneficial for the
brain development of infants.(4)
7.
Infants whose mother consumed EPA and
DHA
during pregnancy may
gain
benefits such as longer
gestation and
better vision and brain development.(3)
8. Other benefits of
seafood
may
include:
•
relief of inflammation and
symptoms caused by rheumatoid arthritis,
•
relief of psoriasis and
eczema symptoms,
and
•
reduction of
symptoms
from dry eye
syndrome.(5)
D. Nutritional Data for Fish Commonly Eaten In Wisconsin
|
Serving size and nutritional
information adjusted
to 100g
|
|
|
Species
|
Serving Size
|
Calories
|
Total Fat
|
Saturated
Fat
|
Mono-
unsaturated
fat
|
Poly-
unsaturated
Fat
|
Omega- 3
|
Omega- 6
|
Protein
|
Cholesterol
|
|
(cooked, dry heat)
|
(g)
|
#
|
%DV
|
(g)
|
%DV
|
(g)
|
%DV
|
(g)
|
(g)
|
(mg)
|
(mg)
|
(g)
|
%DV
|
(mg)
|
%DV
|
|
Bass
(Mixed species, freshwater)
|
100
|
146
|
8%
|
4.7
|
8%
|
1.0
|
5%
|
1.8
|
0.1
|
1013
|
112
|
24.2
|
48%
|
86.9
|
29%
|
|
Perch
(Mixed Species)
|
100
|
117
|
7%
|
0.1
|
2%
|
0.2
|
2%
|
0.2
|
0.4
|
374
|
14
|
24.8
|
50%
|
115.0
|
39%
|
|
Pike
(Northern)
|
100
|
113
|
6%
|
0.9
|
1%
|
0.1
|
1%
|
0.2
|
0.3
|
182
|
41
|
24.7
|
50%
|
50.0
|
17%
|
|
Salmon
(Atlantic, farm-raised)
|
100
|
206
|
10%
|
12.4
|
19%
|
2.5
|
12%
|
4.4
|
4.4
|
2260
|
666
|
22.1
|
44%
|
62.9
|
21%
|
|
Sunfish
(Pumpkinseed)
|
100
|
114
|
5%
|
0.8
|
3%
|
0.3
|
0%
|
0.3
|
0.3
|
194
|
19
|
24.9
|
49%
|
85.9
|
30%
|
|
Tilapia
|
100
|
128
|
7%
|
2.5
|
4%
|
1.1
|
4%
|
1.1
|
0.7
|
240
|
300
|
26.1
|
54%
|
57.1
|
18%
|
|
Trout
(Mixed Species)
|
100
|
190
|
10%
|
8.5
|
13%
|
0.1
|
8%
|
4.2
|
1.9
|
1369
|
224
|
26.6
|
53%
|
74.0
|
24%
|
|
Trout
(Rainbow, farm-raised)
|
100
|
169
|
8%
|
7.2
|
11%
|
2.1
|
10%
|
2.1
|
2.4
|
1235
|
949
|
24.2
|
48%
|
68.0
|
23%
|
|
 Walleye Pike
|
100
|
119
|
6%
|
1.5
|
2%
|
0.3
|
2%
|
0.4
|
0.6
|
465
|
33
|
24.5
|
49%
|
109.7
|
36%
|
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