Fish and Human Health

Fish has a reputation for being low calorie, high protein “brain food,” packed with vitamins and minerals, and a major source of omega-3 fatty acids. Eating plenty of fish on a regular basis can help protect you from a range of serious diseases.

Benefits of eating fish
1. It can help to fight heart disease

The British Heart Foundation says eating oily fish can help to reduce the risk of heart disease and improve your chances of survival following a heart attack. Fish does this by lowering levels of fats called triglycerides in the blood - raised levels are associated with heart disease. Fish oils also appear to help reduce blood clotting and abnormal heart rhythms after a heart attack

2. It can lower the risk of Alzheimer's

Polyunsaturated fatty acids found in many fish may prevent damage to brain cells. Eating fish can also reduce the risk of high blood pressure, which is linked with dementia. A French study of 2000 people showed that those who ate seafood at least once a week had a significantly lower risk of dementia over a seven-year period than those who didn't.

3. It has cancer-fighting properties

A Swedish study of 6000 men over a 30-year period showed that those who didn't eat any fish had between double and treble the risk of developing prostate cancer, compared to those who ate moderate or large amounts. Shellfish, such as crab and lobster, also contains selenium, thought to have cancer-fighting properties.

4. It can ease depression

It's been reported that fish can help to ease depression. Again, it's down to omega-3 fatty acids, which are believed to raise levels of the brain chemical serotonin.

5. It can reduce and relieve arthritis

Population groups that eat a lot of fish - Inuits in Greenland, for example - have low rates of inflammatory conditions such as arthritis. Studies have also shown fish oils to be useful in relieving the symptoms of rheumatoid arthritis.

6. It is good for your skin

According to dermatologist Nicholas Perricone, author of The Perricone Prescription, a salmon-packed diet can help smooth out age lines.

7. Boost Brain Development

The EFA omega-3 found in salmon and other nutrient-rich fish are essential nutrients for children because they contribute to brain development. Some studies have even found that omega-3 consumption can help soothe symptoms of ADHD.

8. Dose of Vitamin D

Saltwater fish is a sun-less source of vitamin D, which scientists say can help ward off disease, promote bone health, and with the help of the omega-3s in fish, ward off cognitive decline

9. Stronger Sperm

A recent study of 188 men found that those who ate more fresh fish — along with other healthy foods such as fruits, vegetables, and whole grains — had stronger swimmers than those who ate unhealthy diets. Researchers say that more study needs to be done, but preliminary data shows that the better the participant’s diet, the stronger the shape and mobility of the sperm he produced.

Which fish should you eat to get the most health benefits?

White fish, like cod, are a good source of low-fat protein and minerals. Oily fish, such as sardines, pilchards, salmon and mackerel, have the highest concentrations of omega-3 fatty acids. Crab, lobster and mussels come into the shellfish group and contain selenium - thought to have cancer-fighting properties.

Ways you can buy your fish
Fresh
Full of flavour and convenient to prepare and cook.

Frozen
Frozen fish with no coatings has the same nutritional content as fresh fish. Fish often comes breaded, battered and in sauce – choose those with lowest salt and fat.

Canned
Keep as an essential in your store cupboard – ideal for making a meal when you’re in a hurry.    Choose canned fish in mineral water over brine and oil.

Smoked
Choose varieties with lower salt content.

Safety precaution

Children, pregnant women or those planning to have a baby should avoid eating shark, marlin or swordfish as they contain high levels of mercury. Other adults including breastfeeding women should have no more than one portion per week. For more information read our pregnancy and breastfeeding pages. Learn more about fish allergies in the food allergy section.

Storing fish

Purchase as near as possible to when you are going to consume it as it is highly perishable. In the refrigerator, keep in an airtight container or on a plate covered with cling film. Do not put mussels, oysters or any other live shellfish into airtight containers, because they need to breathe. Place in bowl and put in the coldest part of your fridge

source:
http://www.saga.co.uk/health/healthy-eating/benefitsofeatingfish.aspx?page=1
http://www.everydayhealth.com/diet-nutrition/life-enhancing-reasons-to-eat-fish.aspx
http://www.safefood.eu/Healthy-Eating/Food,-Diet-and-Health/Eating-In/The-benefits-of-eating-fish.aspx

Olive Oil [History, Benefit, Quality Learning]

Olive oil is a fat obtained from the olive (the fruit of Olea europaea; family Oleaceae), a traditional tree crop of the Mediterranean Basin. Olive oil is used throughout the world and is especially associated with Mediterranean countries. The oil is made from the crushing and then subsequent pressing of olives. Olive oil is available in a variety of grades, which reflect the degree to which it has been processed. Extra virgin olive oil is derived from the first pressing of the olives and has the most delicate flavor and strongest overall health benefits.
 

Why Should I Use Olive Oil?

Olive oil is a monounsaturated fat and the cornerstone of the famous Mediterranean diet. Most people choose olive oil because of its many proven benefits to human health. Extra virgin olive oils offer even more: a world of fruity-bitter tastes that chefs are capturing to elevates dishes to a level they never thought possible. 

Olive Oil Health Benefits
Studies of the health benefits of olive oil consumption fill the pages of medical journals around the world. Heart disease, diabetes, Alzheimer's and cancers are among the long list ailments that can be avoided and conditions that can be improved by a diet that includes olive oil. Replace other fats like butter with at least two tablespoons of extra virgin olive oil every day, eat lots of veggies and go for a walk.

Olive Oil Quality

Those famous health benefits and the flavor of olive oil depend on many factors, and there is a lot to learn if you’re interested in olive oil quality. Unfortunately, you can’t trust what the bottle says, and the best way to learn good olive oil from bad, is to know what to look for and learn how to taste it.

How to Taste Olive Oil

Tasting olive oil straight is the best way to judge its quality. Pour a little in a small glass and warm the glass in one hand, while covering it with the other. Now put your nose into the glass to sense the aromas. Hopefully, it reminds you of things like fresh olives, grass, bananas and apples. Hay, cardboard, vinegar, mud and mustiness are some of the aromas that indicate an olive oil has gone bad.

 

Bitter is Better

If you pluck a perfect olive off a tree, it will be too bitter to eat, but the less that comes between your cupboard and that perfect, bitter olive, the better. Just as they did with chocolate and craft beer, those who want to enjoy all of the health benefits and flavors of the best extra virgin olive oils should start to love bitterness. In fact, the opposite of bitterness is the taste of rancidity. Unfortunately, studies have shown most people actually will choose a rancid olive oil over a fresh, high-quality one, thanks to years of knowing little else.

taken from

http://www.oliveoiltimes.com/olive-oil

Mediterranean Tradition

Uncover ancient history and discover modern-day wonders on a unique journey to mediterranean culture and cuisine traditions.

Mediterranean cuisine is the food from the cultures adjacent to the Mediterranean Sea. Although this region spans a wide variety of cultures, the historical connections of the region, as well as the impact of the Mediterranean Sea on the region's climate and economy, have led to there being many common elements in the foods.

Characteristics of the Mediterranean Diet

Traditional Mediterranean meals feature foods grown all around the Mediterranean Sea, and enjoyed along with lifestyle factors typical of this region. Easily adaptable to today's kitchens and busy lives, they include:

Grains, Vegetables & Fruits

Grains, vegetables, and fruits should be eaten at most meals, because they are important sources of vitamins, minerals, energy, antioxidants, and fiber. An eating pattern high in these foods promotes good health and weight control when consumed wisely.

Grains. The majority of grains should be whole grains, such as wheat, oats, rice, rye, barley, and corn. These grains are best consumed in whole, minimally-processed forms, because refining and processing can remove many valuable nutrients, including vitamins, minerals, and fiber.

Grains and grain products common to the traditional Mediterranean Diet include: barley, buckwheat, bulgur, farro, millet, oats, polenta, rice, wheatberries, breads, couscous, and pastas.

Vegetables. Vegetables are an important staple of eating patterns of peoples in all the countries bordering the Mediterranean Sea, providing valuable nutrients and satiety. These benefits are amplified because the vegetables are normally cooked or drizzled with olive oil. Raw vegetables are also a healthy vegetable option.

Vegetables common to the traditional Mediterranean Diet include: artichokes, arugula, beets, broccoli, Brussels sprouts, cabbage, carrots, celery, celeriac, chicory, collard greens, cucumbers, dandelion greens, eggplant, fennel, kale, leeks, lemons, lettuce, mache, mushrooms, mustard greens, nettles, okra, onions (red, sweet, white), peas, peppers, potatoes, pumpkin, purslane, radishes, rutabaga, scallions, shallots, spinach, sweet potatoes, turnips, zucchini.

Fruits. Whole fresh fruit is ever-present in the Mediterranean. No-sugar-added fruit juices provide only some of the same nutrition benefits as whole fruit, and attention to portion control and total calories is wise. Fruit "drinks" do not have the benefits of fruit juice.

Fruits common to the traditional Mediterranean Diet include: apples, apricots, avocados, cherries, clementines, dates, figs, grapefruits, grapes, melons, nectarines, olives, oranges, peaches, pears, pomegranates, strawberries, tangerines, tomatoes.

Olives & Olive Oil

Olives and olive oil are central to the Mediterranean diet. Olives are universally eaten whole, and widely used for cooking and flavoring in the countries that border the Mediterranean Sea. Olive oil is the principal source of dietary fat used for cooking, baking, and for dressing salads and vegetables. Extra virgin olive oil is highest in health-promoting fats, phytonutrients and other important micronutrients.

Nuts, Beans, Legumes & Seeds

Nuts, beans, legumes and seeds are good sources of healthy fats, protein, and fiber. They add flavor and texture to Mediterranean dishes.

Nuts, seeds, and legumes common to the traditional Mediterranean Diet include: almonds, cannellini beans, chickpeas, cashews, fava beans, green beans, hazelnuts, kidney beans, lentils, pine nuts, pistachios, sesame seeds, split peas, tahini sauce, walnuts.
 
Herbs & Spices

Herbs and spices add flavors and aromas to foods, reducing the need to add salt or fat when cooking. They are also rich in a broad range of health-promoting antioxidants, and are used liberally in Mediterranean cuisines. Herbs and spices also contribute to the national identities of the various Mediterranean cuisines.

Herbs and spices common to the traditional Mediterranean Diet include: anise, basil, bay leaf, chiles, cloves, cumin, fennel, garlic, lavender, marjoram, mint, oregano, parsley, pepper, pul biber, rosemary, sage, savory, sumac, tarragon, thyme, zatar.