5 Reasons To Eat Fish For Breakfast
Fish is well known for being one of the healthiest protein foods available; however, they are rarely included in a breakfast menu – the most important meal of the day. Recent studies have revealed that having a lean protein rich breakfast helps prevent Cardio Vascular Disease risk. However, if eating fish for breakfast still goes against your Western ways, here are a few compelling reasons why you should start your day with trout or tuna.
Benefits of eating Fish for breakfast
1.Rich source of lean, easily digestible protein
Protein is the most important constituent of fish. The protein content of fish muscle varies from 15% to 22%. Fish proteins are rich in all essential amino acids. The amino acid composition of fresh and seawater fish is not significantly different. As the fish proteins have digestibility of above 90%, they are considered superior to animal proteins.
2.Provides daily dose of essential fatty acids and PUFA
Fish lipids contain almost 70% PUFA of which, 28% is DHA and 10.6% is EPA (Govindan, 1985). EPA and DHA help reduce inflammatory disturbances and coronary heart diseases. Studies have established the beneficial effects of fish lipid consumption in conditions like, ventricular tachyarrhythmia, ischemia, hypertension, chronic renal failure, thrombosis, and atherosclerosis.
3.Trove of Fat soluble Vitamins
Fish is a rich source of fat-soluble vitamins. Cod liver and shark liver oils are the richest sources of vitamin A (10000 –250000 IU/g liver oil) and vitamin D (1125m/g oil). Apart from these, they are a good source of B vitamins. The riboflavin content of fish flesh is comparable to that of beef.
4.Enhances brain function
Presence of EPA and DHA the primary essential fatty acids, makes fish an ideal brain food. These fatty acids are involved in development of brain and nervous system. Studies have shown that proper intake of these compounds improves IQ in children and mental capacity and concentration in adults.
5.Rich in potent detoxifying nutrients
Several fish are a good source of detoxifying agents like Asthaxanthine, Taurine, selenium, and Coenzyme Q10. These compounds are potent antioxidants, which help prevent free radical damage of cells, accumulation of toxic compounds like homocysteine, and prevent age related degeneration of body organs.
Tips to include vegetables in breakfast
If breakfast veggies remind you of green slushy drinks or bland stews, you could not be more wrong. Here are some delectable yet easy ways to include these nutrient storehouses in your breakfast
Tuna sandwich: This is a classic easy to make breakfast dish, ideal for those on the run. Use water canned tuna for best results.
Fish and eggs: There are several ways to prepare this; you can add fish chunks to egg scramble or omelet. On the other hand, top smoked fish with fried eggs, or prepare an elaborate dish such as smoked fish on crumpets with poached eggs are good ideas too.
Fish cakes: If you love burgers, this one is for you. Mix fish eggs, potatoes, herbs, seasoning and stir fry into patties. Stuff it into buns and enjoy with some salads.
Salmon and gruyere quiche: This one is surely for those whole love elaborate breakfast. This dish is not only tasty, but also nutritious and healthy.
Fish may not be a traditional breakfast food, but that does not mean you cannot have it for your morning meal. Throw away your inhibitions, eat a serving of fish for breakfast, and feel the difference in your health.
Image credits: ifood.tv