Pumpkin seeds have long been valued as a source of the mineral zinc, and the World Health Organization recommends their consumption as a good way of obtaining this nutrient. More on the Health Benefits of Pumpkin Seeds.
The George Mateljan Foundation, a not-for-profit foundation with no commercial interests or
advertising, is a new force for change to help make a healthier you and a healthier world.
Why should I include fish in my diet?

Fish is good source of protein. A 6-ounce serving of fish would provide a day's worth of high-quality protein for many adults.

Fish is a good source of protein. A 6-ounce serving of fish would provide a day's worth of high-quality protein for many adults. However, when we include a food among the list of World's Healthiest Foods we never do it because of any one nutrient, such as protein, vitamin C, calcium, or fiber. When you single out a nutrient that is contained within a food - like the protein that is contained within fish - you are really moving away from the idea of whole foods (with its wide array of nutrients), and into the realm of single nutrients.

Thinking about food from the perspective of it being a combination of nutrients, and patterns of nutrients, and unique ways in which the nutrients are linked together helps people to really understand what the World's Healthiest Foods are all about. The plants and animals we eat would die long before they ever reached our dinner plate if they didn't contain complex and unique combinations of nutrients! All of the World's Healthiest Foods contain a variety of important nutrients, and in many cases, the combination of nutrients is totally unique.

An example of another important nutrient in fish — omega-3 fatty acids

There are many, many reasons for eating each of the World's Healthiest Foods! For example, with respect to fish, did you know that a recent study of 3,000 adults in Finland showed depression to be 31% less common in men and women who ate fish on a weekly basis? The Finnish researchers did not think that protein was the reason. They pointed to omega-3 fatty acids - a highly beneficial type of fat contained in many fish, as the reason for the decreased symptoms of depression.

The salmon, halibut, and tuna we've included in the World's Healthiest Foods are all good sources of omega-3 fatty acids. For most people in the United States, omega-3 fatty acids would be a much more important reason to eat fish than protein. But all of us need to move beyond that kind of thinking if we really want to do justice to the world of food! Just think of fish as fish - a central part of the cuisine in many coastal cultures, hardy in its adaptation to the oceans, rivers, and streams, yet also delicate in its anatomy, a sacred aspect of many traditions, and like all of the World's Healthiest Foods, rich in a wide variety of nutrients, many of which we are only beginning to understand.

How much fish to eat — general suggestions

Many people ask us our advice on how many servings per week a particular food should be eaten. Now, while everyone has unique nutritional needs, there are some general suggestions that seem appropriate to make for most people. Regarding fish, three six-ounce servings per week would be a good target. In addition to all of the general nutritional benefits you will receive, the fish will help you to not only meet your daily protein requirements but if you eat fish such as salmon, halibut, tuna and mackerel, you will also be providing your body with a good supply of omega-3 fatty acids.

Practical tips

On the practical side, when it comes to fish, smell is a good indicator of freshness. Since a slightly "off" smell cannot be detected through plastic, pick unwrapped, displayed fish instead of fish that has been prepackaged.

When storing fish, it's critical to keep it cold. Fish is very sensitive to temperature. Once home from the grocery or fish market, it is important to get it into the refrigerator as soon as possible. Keep a cooler in the car where you can place the fish to make sure it stays cold and does not spoil if there's going to be more than 45 minutes between the grocery store and your refrigerator.

Click on the heading "Foods and Spices" on the home page of our website to look over our list of Fish & Seafood, or use our Recipe Assistant for our favorite recipes using your favorite fish!

Printer friendly version

Send this page to a friend...


Newsletter SignUp Sign Up Now and get the first chapter of The World's Healthiest Foods book FREE.
Your Email:

With your purchase of our book, you'll receive online access to free gifts (valued at $24.95) to improve your health.

Eating Healthy

Cooking Healthy

Feeling Great


Privacy Policy and Visitor Agreement
For education only, consult a healthcare practitioner for any health problems.

We're Number 1 in the World!

20 million visitors per year.
The World's Healthiest Foods website is a leading source of information and expert on the Healthiest Way of Eating and Cooking. It's one of the most visited website on the internet when it comes to "Healthiest Foods" and "Healthiest Recipes" and comes up #1 on a Google search for these phrases.

Over 100 Quick & Easy Recipes

Our Recipe Assistant will help you find the recipe that suits your personal needs. The majority of recipes we offer can be both prepared and cooked in 30 minutes or less, from start to finish. A number of them can also be prepared ahead of time and enjoyed later.

World's Healthiest Foods Book

Online Access to 2 Free Gifts with your purchase you will receive online access to our 15 Minute Cooking Video and 83 page Guide to creating a "Healthiest Way of Eating Group." (Please note: Access is on-line; you will not receive anything in the mail.)

Now Available in Kindle | Order Now

privacy policy and visitor agreement | who we are | site map | what's new
For education only, consult a healthcare practitioner for any health problems.
© 2001-2013 The George Mateljan Foundation, All Rights Reserved