Fish for breakfast?

“Jesus said to them, ‘Come and eat breakfast.’ . . . .Jesus then came and took the bread and gave it to them, and likewise the fish.”  John 21:12a, 13

Jesus and His disciples started the day with a power breakfast to sustain their busy ministry.  Fresh fish is a healthy source of protein, potassium, vitamins, minerals, and omega-3 essential fatty acids.  Whole-grain bread provides energy and fiber.

People who eat lots of fish seem to have thinner blood.  Norwegian scientists discovered that eating three ounces of mackerel daily could thin the blood within six weeks and reduce the risk of clogged arteries, heart attacks, and strokes.  Mackerel has high levels of omega-3 fatty acids, which have been shown to help lower blood pressure.

One study in Great Britain, involving hundreds of participants, showed that those who ate a diet heavy in fish developed higher levels of the good HDL cholesterol, even higher than those of vegetarians.

A study in The Netherlands compared those who ate one ounce of fish a week to those who ate none.  The risk of heart disease was 50% less among those who ate just one ounce of fish weekly!

Fish oils also seem to help reduce the risk of many cancers, including breast, lung, pancreatic, prostate, and colon.

A study at the University of Cincinnati of people with chronic migraines reported that 60% of those who took fish oil capsules had a reduction in both severity and frequency of headaches over a six-week period.  The average number of migraines dropped from two a week to two every two weeks.

Fish is often called ‘brain food’ for good reason!

Fish and its oils contain tyrosine, an amino acid that stimulates the brain to produce neurotransmitters that help us feel more alert.

DHA is a type of omega-3 fat that helps enhance brain health, including learning and memory.  It helps keep the lining of the brain cells flexible so memory messages can pass easily between cells.  The brain and retina of the eye contain the highest amounts of DHA of any tissues in the body.

Studies also indicate that taking fish oils can have positive anti-inflammatory benefits for skin and respiratory conditions, kidney disease, and menstrual cramps.

Tips for consuming fish and fish oil:

Choose wild-caught over farm-raised fish.

Mercury levels can be higher in larger fish like orange roughy (sea perch), blue fin tuna, yellow fin tuna, albacore tuna, bigeye tuna, ahi tuna, swordfish, shark, marlin, king mackerel, grouper, and catfish.

Lower levels of mercury are found in salmon, flounder, freshwater trout, mackerel, haddock, herring, mahi mahi, tilapia, whitefish, whiting, sole, pollock, and sardines.  Canned chunk light and skipjack have lower levels of mercury than other tunas.

Eat cilantro with your fish to help remove mercury.

Choose fish oils that are certified mercury free.

Eat fish with fins and scales, as they protect the fish from mercury, worms, parasites, and disease.

Cilantro Pesto

Process in blender until smooth:

1 cup packed fresh cilantro leaves (preferably organic)

1/2 cup raw almonds

3 large garlic cloves (peeled)

1/4 cup extra-virgin olive oil

1/2 teaspoon mineral-rich salt (more or less to taste)

1/4 cup organic parmesan cheese (optional)

To make it spicy and add a circulatory boost, add a few dashes of cayenne pepper.

Serve with fish, pasta, or fresh veggies.

Keep learning to be healthy!

Lisa Hernandez, Certified Nutritionist, CNHP

1 Corinthians 10:31–                                                                                                                               “Whatever you eat or drink, or whatever you do, do it all for God’s glory!”

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This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent disease.  It does not take the place of any medical care that you may need. Consult your health care provider about making dietary and lifestyle changes that are right for you.

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