Reel in the health benefits of halibut

Move over salmon - the largest of all flatfish weighing in at over 600 pounds, halibut is quite the catch.  Halibut can grow to more than 8 feet long – if they weigh in more than 1,000 pounds they are often called “whales,” “soakers,” or even “barn doors.”  This lean fish known for its snow white flesh and delicately sweet flavor is also a catch in regards to our health by providing a plethora of nutrients making it a favorite among fish lovers.

Halibut can be found in both the Atlantic and Pacific oceans. Atlantic halibut is native to the temperate waters of the northern Atlantic from Greenland and Iceland.  Pacific halibut is found on the continental shelf of the North Pacific Ocean and Bering Sea. 

Halibut’s A+ nutritional composition

This cold-water fish has been blessed with excellent sources of numerous nutrients making it a truly nutrient-dense food.  Three ounces of halibut, whether Atlantic or Pacific is a good source of the following nutrients:

·      Protein – 22.7 grams

·      Selenium – 39.8 micrograms

·      Niacin – 6.05 milligrams

·      Magnesium – 91 milligrams

·      Vitamin B12 -1.2 micrograms

·      Vitamin B6 – 0.33 milligrams

·      Potassium – 489.9 milligrams

In addition, three ounces of halibut contains only 3.6 grams of fat, 45 milligrams of cholesterol, and is a rich source of heart healthy omega-3 fatty acids. 

Halibut’s impact on our health

Because of halibut’s richly nutrient dense composition, it can have a positive impact on our health.  Here are some areas in which halibut promotes our health and should be considered a fish to consume regularly:

·      Cardiovascular health

The reason is clear why halibut scores high in promoting cardiovascular health – omega-3 fatty acids.  A food rich in omega-3 fatty acids is like icing on a cake making it that much more delectable and much healthier than cake.  Omega-3 fatty acids have the ability to be the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation.  Due to these effects, omega-3 fatty acids have been shown to help prevent heart disease and stroke.  In addition, these fats appear to help the heart beat steadily without veering into a dangerous or potentially fatal erratic rhythm.  Omega-3 fatty acids can  also lower blood pressure and heart rate, improve blood vessel function and help lower triglycerides easing inflammation which may play a role in the development of atherosclerosis.

Halibuts’ good source of vitamin B12 and vitamin B6 means lower levels of a compound called homocysteine.  High levels of homocysteine can potentially cause damage to artery walls and is considered to be a risk factor for atherosclerosis.

The fourth most abundant mineral in the human body is magnesium which halibut provides.  One of magnesium’s functions in improving heart health is to help with relaxation of blood vessels and with the muscle and nerve function of the heart.  Insufficient magnesium could cause muscle spasms which could have consequences for the heart.

It is advised that to help lower the risk of developing cardiovascular disease, to consume fish rich in omega-3 fatty acids like halibut twice a week.  This can significantly reduce the risk of heart disease including heart attack and stroke.

·      Protection against deep vein thrombosis

Deep vein thrombosis (DVT) is a serious condition in which blood clots develop in the deep veins of the legs, thighs, or pelvis causing swelling or pain.  The danger of DVT is that a blood clot in a deep vein can break off and travel through the bloodstream having the potential to travel to an artery in the lungs and block blood flow which is known as a pulmonary embolism.

Eating a healthy diet can offer significant protection against the possibility of developing DVT.  A 12-year prospective study looking at almost 15,000 middle-aged adults found that those who ate more red and processed meat double their risk of DVT.  The adults who consumed more fish such as halibut at least once a week were found to have a 30-45% lower DVT risk.

·      Colorectal cancer

Cold water fish such as halibut rich in omega-3 fatty acids could possibly help reduce the risk of colorectal cancer according to a research paper published in Frontiers in Pharmocology.  The composition of our diet may affect the onset and progression of chronic degenerative diseases such as colorectal cancer according to another study.  Omega-3 fatty acids have been showing promise in recent years as possible anti-inflammatory and anticancer agents, especially in areas of the body like the colon. Evidence from other epidemiological research suggests that omega-3 fatty acids, like those found in halibut, may play a role in several stages of the development of colorectal cancer by influencing the inflammatory process in a positive way of preventing colorectal cancer to begin with. 

·      Age-related macular degeneration and dry eyes

A diet high in omega-3 fatty acids, especially from fish such as halibut, appears to offer significant protection against age-related macular degeneration (AMD), a progressive eye condition affecting as many as 15 million Americans.

A study published in 2011, reviewed food frequency questionnaires from almost 40,000 women, found that those who consumed one or more servings of fish per week had fewer incidences of developing AMD than women who did not consume that amount of fish each week.  The study concluded that regular consumption of omega-3 fatty acids found in coldwater fish was associated with a significantly decreased risk of incident AMD which could be of benefit in preventing AMD.

Dry eye syndrome afflicts more than 10 million Americans.  Many people will resort to using artificial tears which only offer temporary relief.  There are prescription medications but they can be expensive and could potentially have serious side effects. 

According to a 2014 meta-analysis of randomized controlled studies, oral omega-3 fatty acids could be a potential therapy for patients with dry eye syndrome as the results suggests omega-3 fatty acids is effective in treatment of this condition.

Another study involving nearly 40,000 women health professionals found that women whose diets provided the highest amounts of omega-3 fatty acids had a 17% lower risk of dry eye syndrome when compared with those consuming the least of these beneficial fats. 

·      Better brain functioning

In the United States, the risk of dementia or loss of cognitive functioning is widely associated with old age.  But several studies are showing that doesn’t have to be the case as individuals who consume a diet that includes several servings of fatty fish a week have better overall brain functioning than those who do not eat fatty fish.  Scientists believe the omega-3 fatty acid DHA is protective against Alzheimer disease and dementia.

What has been found is a combination of DHA and EPA fatty acids of approximately 380 mg per day seemed to prevent cognitive decline.   This amount of DHA and EPA would be found in about a 3 ounce portion size of halibut.