Jamaicans generally enjoy fish all year round, but usually eat more of it during the period of Lent.

Benefits to consuming fish:

It is lower in saturated fats (bad fats) than meat and therefore more heart-friendly.

It is a good source of monounsaturated fats (good fats) which have great health benefits.

Many of the fish we consume are fair to good sources of the polyunsaturated fats - omega-3. These fatty acids can help lower your blood pressure, lower your heart rate and improve other cardiovascular risk factors.

Omega-3 fatty acids are found especially in oily fish such as salmon, sardines, and herring. But our favourite fish, red snapper, also contains a fair amount of omega-3 fats.

Red snappers are also good sources of the carotinoids, lutein and zeanthin, which are important to eye health.

Fish intake has also been linked to a lower risk of stroke, depression and mental decline with age.

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.

Caution for women

Women are cautioned however about eating large predatory type fish such as shark, king mackerel and swordfish during their child-bearing years, as there is a risk that these fish contain methyl mercury at higher levels than found in other fish. This cautionary note is also for children under 12 years old. Methyl mercury can be toxic to the brain and affect hearing.

Maximise the benefits of fish

We traditionally prepare delicious fish recipes in Jamaica - well seasoned and steamed or fried. To maximise the health benefits, we need to season with fresh herbs and eliminate the sodium-rich powdered seasonings which can affect blood pressure.

We should experiment with tasty methods of preparation which use less oil, as excess oil can counter the benefits of fish. When we steam, we should go easy on the butter or margarine. Roasted and steamed fish are becoming quite popular again. These methods are recommended, but without the powdered seasoning and fat.

This Lenten season, enjoy fish and remember economical canned sources such as mackerel and sardines also have a nutritional bang.

Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services. Email: yourhealth@gleanerjm.com.