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An adequate, well balanced diet combined with regular physical activity is a cornerstone of good health. Poor nutrition can lead to reduced immunity, increased vulnerability to disease, and defective mental development. A healthy diet is rich in foods with high nutritional value, providing the body with the vitamins, minerals and other food nutrients it needs to protect against disease and maintain a healthy weight. Fish and other seafood have long been considered an important part of a healthy diet.

Fish contains a wide range of nutrients to lead a healthy and active life. It is rich in omega-3, vitamin D and essential oils. The health benefits of fish include:

Protect the heart:

Fish is loaded with omega-3 fatty acids; therefore, eating fish at least two times a week helps protect the heart. A study found that people who ate fish at least once a week were 13 percent less likely to suffer from a blockage of the blood supply to the brain than those who did not eat fish that often. Omega-3s are most concentrated in cold-water fatty fish such as sardines, herring, salmon, mackerel, and trout. Fish is low in fats and high in proteins eating fish every week improves blood vessel elasticity, lowering blood pressure, lowering blood fats and boosting 'good' cholesterol.

Keep the brain fit:

Our brain needs regular supply of omega-3 fatty acid to function at its best and to create healthy brain cells. Fish is loaded with omega three fatty acids. Regulate consumption of fish improves brain activities. There is evidence that low levels of omega-3s are an underlying cause for the significant increase in brain and mood disorders. Consuming more oily fish may help stabilize mood and combat depression. Elderly people who eat fish or seafood at least once a week may have a lower risk of developing dementia, including Alzheimer's disease.

Good for eyesight:

It is good to reduce the inflammation that can lead to dry eyes. Fatty acids in fish help to protect adults from both age-related macular degeneration and dry-eye syndrome. Regular consumption of fish can help protect tiny blood vessels in the eyes.

To keep joints healthy:

Adding fish to your daily menu ensure the relief of symptoms of rheumatoid arthritis. Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) are called marine fatty acids found abundantly in fish. They really help to tamp down inflammation caused by painful and swollen joints.

For gorgeous skin:

It helps fortify skin cell membranes, protect against sun damage, and may reduce the risk of certain forms of skin cancer. The healthy fats of fish allow water and nutrients into the skin while keeping toxins out, and may fight inflammation in the skin.

Healthy ways to cook fish:

Here are expert's cooking tips to retain the delicacies and good taste of fish.

Baking: Make shallow cuts along the top of the fish. Put into a greased dish and cover with foil. Flavour with herbs, lemon juice, and olive oil. Bake at around 180°C and baste frequently.

Shallow frying: Dry and flour the fish. Place a small amount of oil or butter in the pan. Fry the fish at a medium heat.

Grilling: Cut slashes into whole fish to help the heat penetrate the flesh. Place fish on a preheated grill.

Buying tips:

-- Eyes should be bright, and clear. Never cloudy or sunken.

-- Gills should be a rich red. If the fish is old, the colour of gills looked like faded brick.

-- Skin ought to be taut, clean, and glistening, almost as if the fish were still alive.

-- The belly should be taut, not swollen or sunken.

Be aware:

Experts suggest that it's important to choose the smaller fish that have less mercury. Smaller fish are lower in mercury simply by virtue of their position near the bottom of the food chain. When larger fish like king mackerel, tuna and shark feed on large numbers of small fish, mercury from all of those fish accumulates in their bodies.

Consumption of too much omega 3 may be harmful and can cause blood thining effects in healthy eaters of fish.

Fishing industry of Pakistan:

According to the Pakistan fishing info, Pakistan has total coastline of 1,120 km covering Mekran (Balochistan) as well as the coast of Karachi (Sindh) and a total fishing area of approximately 300,270 sq. km. These areas are highly rich in marine life with a vast variety of species. Inland fisheries include small rivers, dams (Tarbela, Mangla and Chashma), lakes (Haleji, Keenjhar and Manchhar), barrages, reservoirs, ponds and canals.

The major marine harbors of Pakistan are Karachi Fish Harbor, Korangi Fish Harbor, Pasni Fish Harbor and Gwadar Fish Harbor.

Types of fish in Karachi:

Rohu: The fish of the carp family found commonly in rivers and freshwater lakes in and around South, Southeast Asia, Pakistan. It is non-oily, white fish. The upper body of Rohu has gray red tint colour; the lower body is light golden colour.

Trout: This is a delicate fish produced in cold running waters in Northern areas of Pakistan. Trout are classified as an oily fish. It has large scales, thickly spotted dark and red spots on the sides. The body is short but stout. It usually reaches a total length of about 45 cm.

Pomferet: The White Pomfret is a saltwater fish with salt less flavor. This bony fish is known for its flat body, long single fin, deeply forked tail. The white pomferet attain the maximum size of 33cm. Black pomferet is larger and may attain the size of 60 cm with 5 kilogram. The calendar tail is covered with thick scales.

Barramundi (Dangri): This species has an elongated body form with a large, slightly oblique mouth and an upper jaw extending behind the eye. They have large, silver scales, which may become darker or lighter, depending on their environments.

Red snapper (Heera): This fxish has a great, medium firm texture and a sweet, nutty flavor. Their upper body is dark red or golden; lower body light red or golden with medium-to-large scales, and a spiny dorsal fin. The head is large, its length equal to the depth of the body. The famous Lahori fish is made by the red snapper.

King Macareal ( surmai): It is a medium-sized fish, typically encountered from five to 14 kg (30 lb), but is known to exceed 40 kg (90 lb). The entire body is covered with very small, hardly visible, loosely attached scales. The first (spiny) dorsal fin is entirely colourless.

Pulla fish: This famous fish of river Indus is unique in many ways. Unlike most fish, it swims in a straight line against the strong currents of the river, too fast to be caught with routine and known fishing methods. As such, it requires special methods to catch it - nets known locally as mun, dudi, khas, muno, kacho, and pakko, as well as nylon nets, are produced especially to catch palla.

Best places to buy fish:

The port of Karachi is one of the South Asia's largest supplier of seafoods. Despite the fact that Karachi is the main hub of fish supply, Karachiites gets little opportunities to get fresh supply of seafoods throughout the year. Here are the lists of some places you can get good quality dried fish, surmai, pomfret, shrimp, prawns, lobsters, and crabs.

-- Moosa Colony is located near Gulberg Town.

-- Korangi fish harbour locates in Chashma Goth, Bin Qasim Town, Deh Rehri, Malir District.

-- Soldier bazaar, near Jamshed Town in the Garden East area of Karachi.

-- Karachi fishries harbour near merwidar tower.

-- There are number of departmental stores where frozen fish are available throughout the year.



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