Why is steamed fish good for you

Although there are reports of fish oil decreasing symptoms of depression on its own, there still needs to be more research conducted to prove this claim. According to The National Institutes of Health , fish are high in vitamin D, and are considered one of the best dietary sources for this essential nutrient.

According to the NIH, vitamin D is beneficial for calcium absorption for bone health and growth. The Agency for Healthcare Research and Quality found that omega-3 fatty acids are beneficial to improving vision and eye health. This is because the brain and eyes are heavily concentrated in omega-3 fatty acids and need them to maintain their health and function, according to the AHRQ's findings.

Fish is one of the best sources of these good fats. If you have trouble falling or staying asleep, eating more fish may do the trick. According to a study published by The Journal of Clinical Sleep Medicine , increased consumption of fish improved quality of sleep for most subjects.

Researchers suspect that this is due to fish's high concentration of vitamin D, which aids in sleep , according to the study. Whether you have hormonal or adult acne, fish can help alleviate your skin. A study published by BioMed Central noted that fish oil is beneficial to clearing skin for people with moderate to severe acne.

If you suffer from rheumatoid arthritis, which is chronic inflammation of your joints, eating more fish can help alleviate the swelling and pain. The American College of Rheumatology found that higher consumption of fish actually lowers disease activity in rheumatoid arthritis. Unfortunately, both grilling and broiling are known to cause the formation of some harmful compounds called heterocyclic amines HAs and polycyclic aromatic hydrocarbons PAHs 22 , These two types of compounds form when muscle tissue from meat or fish is heated to very high temperatures, particularly over an open flame However, the risks associated with these compounds have only been linked to high intakes of red or processed meat.

Grilling and broiling may also result in the formation of compounds called advanced glycation end products AGEs. These compounds form naturally in your body as you age, but can also form in muscle-containing foods like meat and fish when they are cooked at high temperatures 31 , 32 , To reduce your exposure to these compounds, avoid cooking with an open flame, try to keep your cooking times as short as possible and avoid charring meat Additionally, applying a marinade to your fish before you grill it may help reduce the formation of HAs and PAHs Grilling and broiling fish can produce some harmful compounds.

To minimize them, cook fish for the shortest time possible, avoid charring the flesh and add a marinade. Deep-frying involves submerging food in a large amount of fat, while pan-frying uses a much smaller amount of fat in a skillet, wok or pot. During frying, fish will absorb some of the fat, increasing its calorie content and changing the types of fat it contains 39 , Cooking your fish in an oil, such as vegetable oil, that contains high amounts of omega-6 fatty acids can increase its content of inflammatory omega-6s 41 , This has been shown to happen to a greater degree in fish that has been deep-fried rather than pan-fried, due to the larger amounts of oil used.

In general, lean fish also tends to absorb more oil than fatty fish 39 , The high temperatures during frying also damage the healthy omega-3 fatty acids in fish more than other cooking methods do 39 , However, it seems that these effects can vary depending on which species of fish you cook. Other nutrients may be at risk too, as one study found that frying salmon reduced the amount of vitamin D it contained by half Overall, pan-frying is considered healthier than deep-frying due to the smaller amounts of oil it uses.

Olive oil is one healthy option. Frying can increase the amount of fat in your fish and negatively affect its ratio of omega-3 to omega-6 fatty acids. Poaching and steaming are cooking methods that use water or other liquids during the cooking process. Poaching involves submerging your fish in a liquid such as water, milk, stock or wine while cooking in the oven. Steaming is often carried out in a specially designed pot or appliance, and uses hot, vaporized water to cook your fish.

Poaching and steaming also cook fish at slightly lower temperatures than other methods, which helps preserve nutrients and is thought to minimize the formation of harmful chemicals like HAs and PAHs. One study suggested that the longer cooking time required to steam fish may increase the number of cholesterol oxidation products.

These are potentially harmful compounds formed when cholesterol is heated 51 , However, both steaming and poaching are considered healthy, since their lower temperatures and lack of cooking fat help preserve the beneficial omega-3 fatty acids in fish better than other cooking methods David A.

If you like to experiment in the kitchen, steamed fish is a fine choice. Mild-flavored white fishes, such as cod, tilapia, and whiting, are a blank slate for culinary creativity. The Fine Cooking website recommends steaming fish by making packets out of parchment paper, adding herbs, and cooking the fish in a degree F oven. You can experiment with herb combinations and decide ones you like best; Fine Cooking recommends using a gremolata, a mixture of lemon zest, parsley and garlic.

Melanie Greenwood has been a freelance writer since Her work has appeared in "The Denver Post" as well as various online publications. A steam oven can fully enhance flavours. In addition to having all the functions of a traditional oven, it allows you to cook almost anything, from bread to meat, providing a typical combination of taste and crunchiness. The 5 advantages of steam cooking News. Here are 5 main advantages of steam cooking: It preserves the main nutrients As there is no direct contact with water, the nutritional substances in food are not lost.

Light dishes The steaming method does not require cooking with oil therefore it avoids producing unwanted fats. Almost no smells In most cases, steam cooking reduces the unpleasant smells typical of some foods. Quick and inexpensive Steam cooking is a quick way to prepare our dishes and allows us to cook several different foods at the same time while saving time and having fewer pots and pans to wash.