Welcome to the CCSA Blog!
Here we will write about cancer prevention, drug agents, and other exciting science news that will reflect what we do on a day-to-day basis in the office. We will highlight some of our resident agent experts, share our published work, and provide you with fun, healthy recipes along with some studies that show their benefits. A grilling recipe is coming up just in time for Labor Day Weekend! Today, we want to introduce you to the benefits of fish and give you a great fish with papaya salsa recipe to try!
Evidence for cancer prevention
There is epidemiological evidence that individuals with diets rich in fish containing high levels of omega-3 fatty acids—eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—have a low incidence of cancer in general, but breast and colon cancer in particular. In some, though not all, case-control and cohort studies, women who have high intake ratios of EPA and DHA relative to omega-6 arachidonic acid have a reduced risk of breast cancer compared to women with low ratios.
Omega-3 fatty acid dietary recommendations
Dietary reference intake has not been established for EPA and DHA. Many organizations recommend 200 to 500 mg/day EPA + DHA in the form of fish or fish oil, krill oil, or algae oil supplements. The ideal total omega-3:omega-6 intake ratio has also not been defined. However, it is generally accepted that a ratio approaching 1:1 or 1:2, similar to that of precivilized man, is associated with a low incidence of diseases. Today, the dietary omega-3:omega-6 intake ratio is typically 1:15. The ratio can be improved by increasing the amount of omega-3 fatty acids you eat and decreasing your omega-6 fatty acid intake. Omega-6 is obtained predominantly from vegetable and seed oils and in the processed foods that contain them. It is also found in high amounts in seeds, some nuts, conventional eggs, and grain-fed meat. Switching from grain-fed to grass-fed and pastured meats can also improve your fatty acid profile.
Sources of omega-3 fatty acids
Sources of omega-3 fatty acids include fatty cold water fish, basil, winter squash, and some nuts. Firm, meaty fish such as salmon and halibut contain an abundance of omega-3 fatty acids. Wild caught salmon has more omega-3 fatty acids than farmed and other advantages.
Fish with Papaya Salsa Recipe
- 1 whole fish
- 1 cup peeled, seeded, diced papaya
- ¼ cup finely diced red onion
- ¼ cup (loosely packed) cilantro leaves, chopped
- ¼ cup fresh lime juice
- Juice of 1 orange
- 2 tablespoons olive oil
- ¼ to ½ fresh jalapeno chile, seeds and ribs removed, minced
- ¼ teaspoon salt, or to taste
- Start with the salsa. Combine all the ingredients and let stand 30 minutes before serving. Taste for seasoning and correct if necessary.
- Select a firm fish such as salmon, Chilean sea bass, or rock cod for grilling (tips on fish below).
- Rinse the fish in cold water and pat dry. Brush lightly with garlic-infused olive oil and grill over medium coals, or broil in a preheated broiler for approximately 10 minutes per inch of thickness. When done, fish will show resistance when pressed and flake easily. Serve with papaya salsa.
Fish & Grilling Tips
2) Be aware that Chilean sea bass is high in mercury and should be limited to three servings or less per month, also see EDF has issued a consumption advisory for Chilean sea bass due to high mercury levels.
3) The fish should smell of the sea, not fishy.
4) See here for some healthy grilling tips!
This papaya salsa combines several other chemopreventive elements: papaya, onions, cilantro, and citrus. We'll share more about those in our future blog posts!