Heather Little-White, PhD Contributor

Jean Powell scrapes more than 100 pounds of the day's fresh catch every day at Little Ochie in St Elizabeth. - Rudolph Brown/Chief Photographer

Whether it is flying fish from Barbados, escoveitched sprats from Jamaica, conch chowder from The Bahamas or green fig and salt fish from Louisiana, the common ingredient is fish.

Fish is no great discovery, as the nourishment it provides is an ancient, powerful healing commodity that has graced the diets of royalties and the common man.

Discovery of the healing potential of fish started with the search for answers to the paradoxical question of how Eskimos had no heart disease despite their rich diet of blubber and seal meat.

Can you imagine one common product offering enough sustenance to prevent and heal diseases? Marine fish is able to alter the body's chemistry as fish oils flow into the cells. It affects the way the blood flows, how the arteries constrict and how cells repair themselves.

Eskimos

Fish oils and enzymes work together to create pharmaceutical-like activity similar to painkillers, anti-hypertensives and anticoagulants. Research also showed that Eskimos escaped common diseases such as diabetes, hypertension, psoriasis, asthma, arthritis, multiple sclerosis and other immune-related diseases.

Interestingly, when researchers examined the blood of Eskimos, it was found to run thin and was low in bad LDL-type cholesterol. Similarly, the blood of families in Japanese fishing villages was found to be relatively free from heart disease.

This healthy state of blood was attributed to the diet of fish oils packed with omega-3 fatty acids. When you eat a diet rich in marine foods, the cells become infused with omega-3s, creating a cellular situation that cancels the ability of other fats to trigger heart diseases and other chronic illnesses.

Omega-3s

Fish provides protection from diseases through omega-3 fatty acids. Oily fish is rich in omega-3 fatty acids, vitamins A and D. Excellent sources of calcium and phosphorous are canned sardines, tuna, salmon and mackerel in which the bones are eaten. In addition, fish is an excellent source of protein, essential vitamins and minerals such as selenium and iodine.

Shellfish, such as squid, prawns, lobster and scallops are rich sources of selenium, zinc, iron and copper. Shellfish should be cooked properly to kill harmful bacteria and viruses and prevent food poisoning.

Oysters are touted as an aphrodisiac, but care should be taken in eating raw oysters which contain a virus called norovirus. The symptoms of the virus are nausea, diarrhoea and abdominal pain, headache and fever.

Allergic reaction

Unfortunately, some persons are allergic to fish or shellfish. Cooking does not eliminate the allergic reaction. Pregnant women and children should avoid eating shark, swordfish or marlin. The levels of mercury in these fish can affect the development of the nervous system in children. Babies should not be given seafood to reduce the risk of food poisoning.

You should eat at least two portions of fish each week, with one as oily fish - sardines, herring, mackerel, trout and salmon. Limit your choices of fish like swordfish, shark or marlin to once a week because of the high levels of mercury in these fish.

Your choices of fish should influence its preparation. Cooking methods like steaming, baking, poaching or grilling are better than frying because fried fish adds more fats that you do not need.

Fish also known as 'brain food' is beneficial to mind and body health. Fish really is everything, so select fish when you shop weekly or when you are out dining.

Safe handling of fish and shellfish

Buy seafood from reliable sources. Be careful of deals sold out of the back of a car. Ensure that there is refrigeration or ice.

Do not buy seafood if packaging is broken

Put fish in refrigerator or freezer as soon as you get home.

Do not store fish or shellfish in water.

Thaw fish in the bottom of the refrigerator overnight instead of outside the refrigerator.

Use separate cutting boards, knives and plates for preparing raw seafood. Do not allow raw fish to come in contact with cooked foods and vegetables.

Marinate seafood in the refrigerator and throw away marinade after removing shellfish.

Heather Little-White, PhD, is a nutrition and lifestyle consultant in Kingston. Send comments to editor@gleanerjm.com or fax 922-6223.