Halibut Fish

Halibut fish 

 

 

Halibut fish belong to the species flatfish. There has always been a debate whether consumption of fish is healthy, having healthy omega-3 fatty acids and several beneficial micronutrients but also having potential risks including mercury contamination and sustainability.  Nutritional facts of cooked halibut fish per half fillet (160 grams): 

 

Halibut fish is high in selenium. Selenium is a potential antioxidant linked with reduced inflammation and repair of damaged cells of the body. Selenium is also vital for proper function of thyroid hormones. Halibut fish is an excellent source of several micronutrients, including niacin, phosphorus, magnesium, vitamin B12, and vitamin B6. Niacin is vital for heart health. It is also linked with skin health and protection from sun damage. A single serving of halibut fish provides 45% of RDI for phosphorus. Phosphorus is needed for healthy bones, regulation of metabolism, and maintenance of regular heartbeat and many more. One serving of halibut fish provides 42% of RDI for magnesium. Magnesium is required for more than 600 reactions in the body. Halibut fish is also high in vitamin B12 and vitamin B6 needed for various body functions, including RBC formation, brain functions and many more. 

 

Potential benefits of halibut fish:

 

Good source of high quality protein: A single serving of halibut fish provides 42 grams of high quality protein. 0.8 grams of protein per kg body weight is needed for a healthy person. This is sufficient to meet the needs for 97 to 98% of healthy, sedentary people. However, protein needs may increase or decrease depending upon activity levels and health conditions. Protein is needed for almost every metabolic process in the body. Protein helps in build up and repair of muscles, suppression of appetite, weight loss and many more. Fish and other animal proteins are considered as high quality proteins due to the presence of all the essential amino acids. 

Promotes healthy heart health: Heart disease is the leading cause of mortality and morbidity all over the world. Halibut fish is a decent source of nutrients, including niacin, magnesium, selenium, and omega-3 fatty acids.  Omega-3 fatty acid is very beneficial for heart. Consumption of omega-3 fatty acid is linked with lower triglycerides, increased HDL cholesterol and lower blood pressure levels in those having high levels. It also prevents blood clots. Intake of niacin is also linked with improved cholesterol and triglyceride levels. Selenium is involved in lowering oxidative stress, inflammation, and LDL cholesterol build up in the arteries. The high magnesium content of halibut fish makes it ideal for heart health, as magnesium helps lower blood pressure levels. 

Helps reduce inflammation: Inflammation is a normal immune response. But chronic inflammation gives rise to a number of health issues including heart problems, diabetes, and cancer. Halibut fish is a decent source of selenium, niacin, and omega-3 fatty acids. These help reduce the negative effects of chronic inflammation. Especially, selenium is a powerful antioxidant and helps lower oxidative stress in the body. Increased levels of selenium in blood improves immune response. Omega-3 fatty acids and niacin are also known for their role in reducing inflammation. 

 

Potential downsides of Halibut fish:

 

Mercury: Mercury is naturally found in water, air, and soil. It is a heavy toxic metal. Larger fish and fish having a longer life span contain more mercury due to water pollution.  Halibut fish falls in the category of low to moderate mercury content and is normally considered safe for consumption in moderate amounts. 

Purine: Purines are naturally formed in the body and are also found in some food items. They are broken into uric acid in the body and increase the risk of gout and kidney stones in some people. People at high risk of developing these health issues should avoid purine intake from foods. Halibut fish also contains purines in low to moderate levels, and is not considered safe for individuals at high risk of kidney diseases.