5 ways fatty fish can help you stay healthy

Fish enhance health in impressive ways, like providing omega-3 fatty acids and lean protein. Here are just a few ways that you can get the most from fatty fish.

Fatty fish are loaded with important nutrients that can help you stay healthy. Here are just a few:

• Iron: Mackerel and sardines are a good source of this vital mineral, which provides oxygen to blood and prevents anemia.
• Omega-3 fatty acids: Two of the main omega-3 fatty acids in fish are linked to the prevention of asthma, depression, heart disease, high blood pressure, psoriasis and rheumatoid arthritis.
• Protein: Without the harmful saturated fat found in other high-protein foods, fish is an excellent source of quality protein.
• Tyrosine: This amino acid is involved with the synthesis of neurotransmitters in the brain and may promote mental health.

Fish are also packed with vitamins, like:

• Vitamin B6: Fish are a decent source of this vitamin, which may help to maintain a healthy immune system and improve your mood.
• Vitamin B12: Salmon, mackerel and fresh tuna are good sources of this vitamin, which is required for healthy blood cells. It also helps your central nervous system to function properly.
• Niacin: Fish contain this B vitamin, which helps to release energy from carbohydrates.
• Vitamin D: This bone-healthy vitamin is found in only a few foods, and salmon and mackerel are top sources.

• It's best to cook fish. Heat will destroy parasites and any potentially harmful microorganisms present in raw fish.
• Canned salmon and sardines, with the bones, are a good source of calcium.

• Fish are beneficial for cardiovascular health and can help lower the risk for death from heart disease.
• Many nutritionists recommend eating two servings of 170 grams (six ounces) each of fatty fish weekly.

• Chop pickled herring and toss with chopped walnuts, beets, diced apples and a lemon vinaigrette.
• Puree canned tuna with cooked white beans and lemon juice to use as a sandwich spread.
• Poach fresh salmon, flake and fold into reduced-fat sour cream along with capers and dill. Serve on crisp toasts or thick cucumber slices.
• Mash canned sardines into mashed potatoes. Shape into patties and broil.
• Puree tuna along with plain nonfat yogurt, a little mayonnaise and fresh lemon juice and use as a sauce for cold poached chicken.
• Make fresh fish salads using citrus segments and/or citrus vinaigrette.

Fatty fish, like salmon, fresh tuna, herring, mackerel, sardines and lake trout, are important heart-healthy sources of protein, vitamins and minerals. They can help you stay healthy and are easy to add to your regular diet.