Fish is abundantly found in the oceans, rivers, ponds and lakes. It is not only important as a source of food as well as livelihood for the millions around the world.
Ways of cooking fish
Fish is prepared in many ways for consumption: roasted and salted, fried or made into a curry or boiled or made into a paste and stuffed in potatoes and fried. Well cooked fish is a tasty morsel for all seasons and all ages.
Source of Proteins and Fatty acids
Apart from making the stomach full or being a source of proteins, it is storehouse of important fatty acids that are important constituents of the cell membranes as well as strong anti oxidants. The human body cannot produce these vital fatty acids and those are taken in the body by a good diet of fish.
Fish is rich in omega 3 fatty acids, omega 6 fatty acids. Omega 3 fatty acids and its' derivatives are of prime importance for being the constituent of the cell membranes and other chemicals that are critical for the metabolic activities.
Green plants are the prime source of Omega fatty acids
Marine fish like tuna, salmon or mackeral are an excellent source of omega 3 fatty acids. Equally good are the fresh water fish. In fact the fish does not produce the omega 3 fatty acids; those are sourced from algae and plankton of the water that contains alpha linolenic acid.
Types of Omega 3 fatty acids
Omega 3 and omega 6 fatty acids are chemically called polyunsaturated fatty acids (PUFA). However, the omega 3 fatty acids are of particular interest. Omega 3 fatty acids are of 3 types:Apha linolenic acids (ALA), Eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA).
Conversion of ALA into EPA and DHA
ALA is the fatty acid that is found in the plants and it is converted into EPA and DHA in the animal body when the plants are consumed. It is simply done by the desaturating the alpha linolenic acid and creating the additional double bonds and elongating the carbon chain by enzymes desaturase and elongase.Human beings get the EPA and DHA from eating fish and other EPA and DHA rich food.
Importance of DHA
The DHA is of critical importance to the brain. It is an important constitiuent of the neuro membrane. The eyes which are an extension of the brain contain the PUFA in the retinas.
Maintain the fluidity of the cell membranes
DHA plays an important role in preserving the fluidity of the neuro membranes. Fluidity of the cell membranes is related to the viscosity of the lipid layer. Saturated fatty acids in the membranes increase the visosity and the unsaturated fats reduce it. Alteration of the fluidity alters the ability of the proteins and other biomolecules to diffuse through the membranes.
If the visosity of the membranes get altered due to the deficiency of the DHA or by peroxidation of the lipids of the membranes leading to degeneration of the nerve cells.
Growth of neurites and differentiation
Neurites are nerve cell outgrowths that extend from axons and dendrites, which forms the connections or synapses with the other nerve cells. Neurites are undifferentiated nerve cells that grow during nerve regeneration. Increase in the DHA promote neurites growth and differentiation.
Formation interneural connections
DHA promotes the formation of synapses by increasing the synthesis of the required proteins to merge the cell tips of 2 nerve cells and retain the efficiency of the transmission of signals.
Promotes learning and memory
Nerve cells play an important role in the learning process and memory. Learning and memory are dependant on the health of the nerve cells and the strength of the connections between those. Latest research has proved that memory is dependant on the strength of the existing connections. It is called LTP or long-term potentiation. DHA keep the cells healthy, promotes neural regeneration and intercellular connections, which in turn contribute towards good memory.
Advisory
It is very much advised to include the EPA and DHA in the diet to keep the brain healthy and active.
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