Here Fishy, fishy, fishy.......

Today we went to P.F.Changs, and they have added some sushi to their menu. I got the Ahi Tuna crisps. They were delicious!  With some raw sushi grade tuna and avocados, they really hit the spot.  :)

  

I was planning on making a great post all about the pros and cons of cholesterol.......But I had a great lunch, and now I have fish on the mind. So, if you all don't mind, I am going to put off the cholesterol talk, and instead talk about fish! :)

(Get ready to take some notes!! Or just bookmark this blog post and that will save you a bunch of writing that I have already done.)  ;)

ESSENTIAL FATTY ACIDS.......

There are two essential fatty acids that the body cannot make on its own that it needs to function at optimum levels: Linoleic Acid (Omega 6) and Alpha-Linolenic Acid (ALA or Omega 3).  They are called such because the double bond in the fatty acid is on the 3 and 6 carbons in the chain. 

To the left is a diagram that lists the adequate levels of these for all ages. (This is a general amount and your doctor may recommend more or less then these amounts. Please listen to your doctors if they tell you different) 

Functions:  Fatty acids serve as part of cell membranes, play a role int he proper functioning of the immune system, vital to normal growth and development in infants and children, and the omega 3 fatty acids DHA and EPA are especially important for proper brain and eye development during pregnancy and infancy. 

Your body takes the ALA Omega 3 fatty acids and converts them into DHA and EPA fatty acids. (for you science geeks, that stands for: Docosahexaenoic acid, and Eicosapentaenoic Acid.)  The conversion of the ALA into DHA and EPA is very slow in your body, so you need to get them from a food source, and you can find these specific fatty acids in FISH!  ;)

Mainly fatty fish, the leaner white fish have very small amounts so its best to stick to the fatty fish for your DHA and EPA omega 3's  

Sources:  

Omega-6 

    Vegetable oils; such as corn, safflower, soybean, cottonseed, and sunflower oil. 

    Margarines

    Salad dressings.

(Most americans get plenty of this type of fatty acid. So focus on your Omega 3's.)

Omega-3

    canola, flaxseed, soybean, and walnut oils and ground meals.

DHA and EPA fatty acids:

Fatty fish like salmon, mackerel, sardines, halibut, trout and tuna. 

These are the richest sources of omega 3's in the diet!!

Here is a diagram of the fish that you can eat and all their numbers. It can help you choose a fish that best fits your dietary needs. :)

Now, just remember, normal cooking processes do NOT destroy Omega 3 fatty acids to any significant degree. Deep frying and high heat cooking does effect them more then others, so I would stick to baking or sauteing. (so you do not have to eat it raw like I did for lunch)   

ALL fish do have traces of mercury, so you should limit your fish to around 12 ounces of fish a week that is low in mercury, but only 6 ounces of fish that are higher, and do not eat shark or swordfish, etc on a regular basis.  (If you have questions about mercury levels in fish, just ask, and I can add that to the comments.) :)

So there is something for you to chew on.....

Happy Fishing!!  :)

Sources for information and diagrams came from: 

Nutrition for Foodservice and Culinary Professionals Seventh Edition 

by Karen Eich Drummond and Lisa M. Brefere.