Will eating fish make Kenyans LESS anaemic? Experts say so

One of the vitamins contained in fish is vitamin B complex. It is among the few foods that naturally contain this element with many others often being found in artificially manufactured supplements. One of the main benefits of vitamin B is effective formation of red blood cells. It is perhaps one of the reasons why pregnant women are encouraged to eat fish at least twice a day. The vitamins also help in energy production in the body by improving efficiency in combustion. Persons actively involved in physical activities would be well served if they took up this meal.

Vitamin B complex is touted as a natural immunity booster and a mood lifter. The latter element is also related to the benefit of alleviating anxiety. These are unusual benefits of eating fish; a meal every Kenyan should take regularly.

The B complex vitamins also help in improving the heart health. Vitamins B1 and B2 facilitates healthy functioning of the heart, nerves, and muscles. The nervous system and the digestive systems are also improved significantly through consumption of vitamin B3. B5 and B12 help in facilitating growth and development; making them very essential for growing children. Vitamin B6 boosts the immune system and also helps in the effective digestion of proteins while B7 helps with the production of hormones. Some random surveys conducted among Kenyan women attest to the hormone balance coming with vitamin B7 where they claim to be having more regular menstrual cycles after consistently consuming fish.

In summary, eat fish (in Kenya) and stand to gain the following:

-          Healthy functioning heart, muscles and nervous

-          Healthy digestive system

-          Secure normal growth and development for your children

-          Stronger immunity system; save on medical costs

-          Stabilised hormone production

At LEFi, you will find the best quality fish, naturally bred from Kenya’s largest fresh water lake, L.Victoria 

The health benefits of eating white fish

 The health benefits of eating white fish are well documented. The NHS recommends at least two portions of fish a week for a healthy diet, including one portion of oily fish. Based on this advice, most of us could stand to include more fish in our diet – but what kind?

The two main kinds of fish are oily fish and white fish. Oily fish, like fresh tuna and salmon, is rich source of omega-3 fatty acids. These are important for a number of bodily functions, including maintaining a healthy heart, but research suggests that too much of these omega-3 fatty acids can have negative health impacts.

The bulk of Kenyan fish from fresh water lakes can be categorised as white fish. They include Tilapia and Nile Perch among others. These are locally referred to as Ngege and Mbuta respectively. White fish also contains omega-3 fatty acids, but in lower amounts than oily fish, making it a much more sustainable addition to a long-term diet plan. One can eat white fish as frequently as possible without the risk of accumulating excessive amounts of omega-3 fats.

There are a number of other reasons why white fish is a strong addition to your diet. Let’s look at five health benefits of eating white fish.
 

1. White fish is high in protein.

Protein is crucial for healthy cell growth, enabling your body to repair itself after an intense workout. If your goal is muscle gain, high protein intake is even more important. You won’t gain without it.

“The National Strength and Conditioning Association (N.S.C.A.) recommend that active people consume 0.4g to 0.6g per pound of bodyweight with as much as 0.8g for a competitive athlete. What is important to note is that with a higher overall activity level the requirement goes up.”

You can read more about how much protein you need to build muscle. As for the best sources, white fish is typically high in protein. On average, a 100g portion of cod contains 17.6g of protein, making it an ideal source to help you reach your muscle gain goals.
 

2. White fish is low in fat.

The health benefits of low-fat diets are well documented; low fat diets can help to lower your risk of a wide range of diseases, including heart disease and diabetes.

By substituting fattier meats or other “hero” food types with a portion of white fish, dieters can significantly reduce their fat intake without losing the protein and other vital nutrients. White fish in particular is lower in fat than many other kinds of fish: cod is an example of a lean, low-fat fish, perfect for helping to reach both fat loss and muscle gain goals.
 

3. White fish is rich in B vitamins.

As far as fitness is concerned, B vitamins’ biggest impact is the role they play in cell metabolism. B vitamins can actually increase the rate of your cell metabolism, helping your body to burn more energy and maintain a healthy weight. They also benefit your cells, improving everything from your skin to your immune system.

Fish is a good source of B vitamins. In particular, white fish tends to contain more B vitamins than dark fish. Enrich your body with our macro-balanced white fish fitness meal plans.
 

4. White fish is a great source of selenium.

Nutrition is important. While individuals only require a small amount of selenium in their diets, it plays a vital role in your body’s metabolism. Selenium also complements your B vitamin intake by benefitting your cells, improving everything from skin to hair. White fish is an easy way to get all the selenium your body needs.
 

5. White fish is rich in iodine.

Iodine is important for general health and wellbeing. It also strengthens thyroid function, which is responsible for regulating your metabolic rate. This is hugely important when it comes to health and fitness; your thyroid influences everything from body weight to energy levels.

Most individuals get their iodine from table salt, but fitness enthusiasts tend to avoid salt where possible, due to its impact on blood pressure levels. White fish solves this problem by providing all the iodine an individual needs to maintain their thyroid function and general health.

For good quality fish in Kenya (white fish: tilapia and nileperch), call 0720333740. 

Surprising benefits of eating fish: beat cervical cancer and heart disease

Fish in Kenya is presumed to be a favourite delicacy but few are aware of the medical benefits they stand to gain by consuming it. One of the vitamins contained in fish is Vitamin B complex which contains a wide range of vitamin B elements. The benefits of each of these vitamins in terms of the health conditions they may help to prevent are outlined as below.

Vitamin B12 helps in lowering the risk of cervical cancer.  The body contains deposits of Vitamin B12 which are stored in the liver. But when there is a deficiency, certain symptoms become more prevalent. These symptoms include anaemia, sores in the mouth, dementia, memory loss, slow reflexes, and numbness in one’s feet and hands among others. By eating fish, especially the type naturally bred in Kenya’s L.Victoria, you prevent such health issues.

More significantly, the vitamin B12 found in fish is very helpful for brain health; especially in preventing brain shrinkage. A 2008 study conducted on aged people indicated that older persons with deficiency in vitamin B12 tended to experience brain shrinkage; accompanied by other health issues including memory loss and dementia. In addition to these, B12 helps in preventing heart disease.  

So why eat fish instead of buying B12 supplements? The vitamins have been proven to be most effective when naturally extracted from food. Besides, use of supplements puts one at the risk of consuming an excess of these vitamins. This could, ironically, cause the same health issues that the vitamins have been known to reduce.

At LEFi, we exclusively source for fish that is naturally bred in a natural habitat. These contain the elements and vitamins described; hence they are more beneficial to your health. Fish is most suitable when taken at least twice a week. 

Fish is good for pregnancy

Research has shown that regular intake of fish by expectant mothers promotes normal growth and development in Children. Fish intake has been positively linked to the birth of children with better brain functioning and motor skills. Some of the recommended species of fish good for pregnant women include Tilapia, salmon, catfish, and trout. In Kenya, the species readily available would be Tilapia and Catfish found in L.Victoria & other fresh water lakes.

The main interest of any expecting mother is to give birth to a healthy baby. This is a universal interest and one that has motivated research on factors likely to contribute positively to healthy births being realised. Numerous studies by professional health bodies around the world have consistently indicated that intake of fish among pregnant women does improve the brain health and the motor skills of their children.

But there needs to be caution as excess omega fats in pregnant women could be harmful. Fish rich in omega 3 such as oily sea fish ought to be consumed not more than twice a week. But species such as Tilapia with considerably lower levels of omega 3 are safe for regular consumption. The positive contribution of fish to brain development continues way after the birth of the children. In fact, it is advised that children younger than 5years be fed with plenty of fish for optimum brain development.

LEFi provides the Kenyan consumer with the best quality of naturally bred Tilapia which is prepared with utmost care. It is safe for consumption; especially for pregnant women who would want to take every necessary precaution to ensure that their unborn babies develop in the best way possible. The fish is exclusively sourced from L.Victoria: Africa’s largest lake and the source of high quality fish in Kenya.

Kenyan fish for a healthy heart

Heart attacks and other related cardiovascular diseases have become more prolific killers in the society. This is partly due to changing lifestyles with high cholesterol meals being a regular component at the diner table. Fish provides a solution for this. Some species of Kenyan fish such as Tilapia are known to be some of the lowest cholesterol meals. They provide high quality protein, rare vitamins such as vitamin B complex, and crucial elements such as Omega 3 fatty acids. These work to collectively reduce clogging in arteries and veins, as well as general heart health. Research findings have been consistent linking good heart health to regular fish intake.

Get the best fish in Kenya at LEFi - 0720 333 740

Safer to get vitamin B12 from fish than from supplements: Kenyan fish insights

While studies have indicated that vitamin B12 can help in reducing the risk of cancer, the same studies also warn of possible harmful effects where the vitamins are consumed in excess. In a 2009 study on patients in Norway, consumers of manufactured vitamin B12 supplements were found to have a slightly higher cancer risk. The study involved 7,000 heart patients and determined those who consumed more B12 supplements were at a higher risk of suffering from heart disease and heart attacks.

When naturally consumed in food containing the vitamin B12, the risk of over-dosage is lowered. The body is able to gauge its deficiency level and absorb only what it needs at a time. This natural process is also advantageous because the consumption process provides the body with the opportunity to extract other rare vitamins and elements as needed by the body. Besides, what one gets from fish is the vitamin B complex as a whole which contains a wider range of vitamin B from B1 to B12. There are only limited quantities of each of these vitamins, lowering the risk of over-dosage even when fish is eaten very regularly.

Some of the species of fish in Kenya such as Nile Perch and Tilapia contain healthy amounts of vitamin B12. The traces, as contained as part of the vitamin B complex, are sufficient enough to provide the health benefits associated with the element, while being limited enough to ensure there is no risk of over-dosage. Good preparation of fish is also an important element in ensuring that vitamins are preserved in the best way possible. At LEFi, fish is handled and kept fresh from its fishing point in L.Victoria to the time the customers order. The nutrients are preserved through effective handling to the greatest extent possible. 

Kenyan Fish in Ongata Rongai

1.     

You haven’t experienced Ongata Rongai fully if you haven’t tasted the best of the Kenyan dishes yet.

      Fish straight from the shores of L.Victoria, now available at your convenience. Budget to eat fish at least twice a week. 

      For customers in other parts of Nairobi, all you need is to make a purchase of Kshs 2,000 and delivery can be arranged. 

      Call 0720333740 or find us on Whatsapp using the same number.