The benefits of fish: get to know them

 

 

The benefits of fish: get to know them.


Eating fish promotes cardiovascular health and many other benefits, so what are the most important benefits of fish.

The benefits of fish: get to know them.

Fish is a mine of many vitamins and minerals, such as: calcium, phosphorus, iron, zinc, iodine, magnesium, potassium, amino and fatty acids.

Studies have been unanimous that eating fish at least 1-2 servings per week brings great benefits to the human body, and fish is one of the best protein foods, it is a rich source of high-quality protein low in fat, so what are the most important benefits of fish
The most important benefits of fish for the body

Fish has many health benefits for the human body, and the most important benefits of fish are the following:

 

1. Promote the growth and functioning of the brain and nerve cells.

 

This is due to the following things:

Fish provides omega-3, essential fatty acids and minerals necessary for the development of nerves and brain in the fetus if eaten by a pregnant woman, ensures proper mental and visual development.
Some studies have found a link between omega-3 intake and a reduced risk of depression, dementia, and Alzheimer's disease.

Omega-3 and fatty acids in fish play a huge and fundamental role to enhance the work of neurotransmitters, increase memory, concentration and various mental processes.
It has been found that older people eating fish and seafood at least once a week reduces their risk of developing Alzheimer's and dementia.
It was found that those who regularly ate fish, had lower rates of depression than others.

2. Promote heart health.

 

The fish's high content of essential fatty acids makes it an important role in maintaining cardiovascular health, lowering blood pressure, and reducing the risk of strokes and heart attacks; because fish has the ability to:

Fight infections that may affect arteries and blood vessels.
Reduction of blood coagulability.
Lowers the percentage of fat and harmful cholesterol in the blood (LDL).
Control of blood pressure rates.
Improve the elasticity of blood vessels.

 

3. Prevention of arthritis.

 

 

It was found that eating omega-3 sources, such as oily fish, provides the following benefits for joints:

Reduces the risk of infections, especially joint infections.
Relieves the symptoms of rheumatoid inflammation, autoimmune diseases, psoriasis.

4. Cancer prevention.

 

Some research results have linked the intake of omega-3 fatty acids to reducing the risk of some types of cancers and at high rates, especially gastrointestinal cancers, oral cancer, esophageal cancer, colon cancer, prostate cancer, and ovarian cancer.

 

5. Prevention of asthma in children.

 

It was found that children who ate a higher amount of fish than others had a higher chance of developing asthma, and its symptoms developed less than others.

 

6. Diabetes prevention

In addition to the fact that eating fish helps diabetics maintain normal sugar levels, a link has been found between eating sources of essential fatty acids and omega-3 and reducing the risk of diabetes.

So eating fish and seafood will have a positive role for diabetes patients and for its prevention, and this is where the health benefits of fish lie.
 

 

7.Grilled fish and diet.

 

Eating fish within a healthy calorie-controlled diet, such as the Mediterranean diet, will help you control your weight and lose excess of it, provided that you eat grilled or steamed fish, not fried.

Fish is the optimal alternative to other meats, it is lower in calories and fat, and high in protein and essential fatty acids, which means that the stomach is full for a longer time, as protein needs more time to digest and more than carbohydrates or fats.

Getting adequate amounts of omega-3 may have a role in helping to reduce weight, by eating fish prepared in a healthy way and within a healthy diet, you will manage your weight and lose excess kilograms.

 

 

What is the recommended portion of fish.

 

 

The American Heart Association recommends eating fish at least twice a week as part of a healthy diet with an emphasis on oily fish, and servings can be obtained from either fresh, frozen, canned or smoked fish.

It is usually recommended to cook fish in healthy ways, including grilling, boiling or steaming, to get the benefits of the whole fish, away from frying, which will add calories and hydrogenated fats harmful to health.

 

What about eating fish by pregnant women.

 

Some types of food during pregnancy may fall within the circle of allowed or forbidden, usually it emphasizes the intake of fish for a pregnant woman, the allowed rations and species.

Although eating fish is beneficial for the health of the mother and fetus, some species should be avoided, as fish with a high mercury content may cause great harm to the fetus and affect the development of its nervous system negatively, such as:

The shark.
Swordfish.
Marlin fish.

It is also recommended to avoid eating more than 340 g of fish per week, while oily fish advises pregnant women not to eat more than two servings of it per week for fear of containing some pollutants, such as: dicocin (Dioxins), examples of these fish:

Salmon.
Sardines.
Mackerel.
Herring.
Fresh tuna.

As for smoked fish, such as smoked salmon, it is safe for pregnant women, while oysters and white fish, such as mussels and shrimp, are safe to eat during pregnancy, but you must make sure that they are cooked well.

For sushi and fish that are eaten raw, care must be taken to freeze them in the refrigerator long enough to kill worms and parasites that may be present in them, and we advise you to eat vegetarian types of sushi or well-cooked to ensure your safety.