Fish is one of the healthiest foods in the world. Fish is packed with important nutrients like protein and vitamin D. Fish is also an excellent source of omega-3 fatty acids, which are extremely important for the body and brain.
Fish is rich in high quality protein, iodine and various vitamins and minerals. Among the fish, oily fish (salmon, tuna, mackerel, sardines…) are considered the healthiest as they contain many nutrients, especially vitamin D and omega-3 fatty acids. . To meet the body’s need for omega-3 fatty acids, you should eat fish 2-3 times a week.
What Are the Benefits of Eating Fish?
1. Reduce the risk of heart attack and stroke
Heart attack and stroke are two of the leading causes of death worldwide. Meanwhile, fish is one of the best foods for the heart. Research shows that people who eat fish regularly have a lower risk of heart attack, stroke and death from heart disease.
In a study of more than 40,000 men in the US, those who regularly ate one or more servings of fish per week had a 15% lower risk of heart disease.
Researchers believe oily fish is even more beneficial for heart health due to its high levels of omega-3 fatty acids.
2. Contains essential nutrients during growth
Omega-3 fatty acids are essential for growth and development. Docosahexaenoic acid (DHA) in particular is particularly important for brain and eye development. For this reason, pregnant and breastfeeding women are advised to supplement with omega-3 fatty acids.
However, certain types of fish are high in mercury, which can affect brain development. Therefore, pregnant women should only eat fish that is low in mercury and no more than 340 grams per week, and avoid eating raw or rare fish, as they may contain harmful microorganisms for the fetus. .
3. Boosts brain health
Their brain function often declines as they age, leading to brain complications that can even lead to Alzheimer’s. Eating fish can help slow age-related mental decline.
Studies have shown that people who eat fish weekly have more gray matter in their brains. This is the main functional tissue in the brain that helps the brain regulate emotion and memory.
4. Helps prevent and treat depression
Depression is becoming more and more prevalent in today’s modern society and is becoming one of the biggest health problems. Depression is characterized by low mood, easy body fatigue, loss of interest, low self-esteem, and low self-esteem.
Studies have shown that people who eat fish regularly are less likely to suffer from depression. Omega-3 fatty acids in fish also help fight depression and greatly increase the effectiveness of antidepressants.
In addition, eating fish or providing omega-3 fatty acids also helps with other mental illnesses, such as. B. a bipolar disorder.
5. Contains a lot of vitamin D
Vitamin D acts like a steroid hormone in the body. Fish and fish products are among the best sources of vitamin D. One serving of cooked salmon (113 grams) provides 100% of the recommended amount of vitamin D.
Some fish oils, such as cod liver oil, are also high in vitamin D, providing over 200% of the daily allowance (DV) in 15mL.
6. Reduce the risk of autoimmune diseases
Autoimmune diseases like type 1 diabetes occur when your immune system mistakenly attacks and destroys healthy tissues in your body.
Several studies have linked consuming omega-3 fatty acids or fish oil to a reduced risk of type 1 diabetes in children, as well as an autoimmune form of diabetes in adults. This is due to the omega-3 fatty acid and vitamin D content in fish.
Some experts even believe that eating fish may also reduce the risk of rheumatoid arthritis and multiple sclerosis.
7. Helps prevent asthma in children
Asthma is a common condition characterized by chronic airway inflammation. The prevalence of asthma in the world has increased in recent years.
Studies show that regular fish consumption is linked to a 24% reduction in asthma risk in children, but has no significant effect in adults.
8. Protect your eyesight as you age
Age-related macular degeneration (AMD) is a leading cause of vision loss and blindness, primarily affecting older adults. There is a lot of evidence that eating fish can reduce the risk of age-related macular degeneration because it contains omega-3 fatty acids.
One study found that regular fish consumption was associated with a 42% reduction in AMD risk in women.
Another study found that eating oily fish once a week was associated with a 53% reduced risk of neovascular AMD.
9. Improve sleep quality
Many people have a sleep disorder. Researchers believe that vitamin D deficiency is one of the causes.
In a 6-month study of 95 middle-aged men, eating salmon three times a week improved both sleep and daily performance.
Disadvantages of eating fish
Fish has many great health benefits. However, there are many species of fish that can cause brain and nerve damage in adults, it can also affect the development of infants and young children. These are fish with high levels of mercury such as imported swordfish, shark, brickfish, especially king mackerel.
Just like mackerel, different species of tuna have different levels of mercury. For example, canned tuna is a good source of protein that you can eat 3 times a week. However, bluefin tuna, bigeye tuna, should not be eaten more than once a week.
– Do not eat raw, undercooked or undercooked fish as it can easily become poisoned and helminthic, harmful to the liver and increase the risk of worm infections.
– Do not eat fish when you have a cough as it makes the disease worse.
– Don’t eat fish when you’re hungry as there is a slight risk of gout because the nutrient content of protein-rich fish put into your body when you’re hungry increases the amount of purine that gets converted into uric acid – a type of Uric acid. Acid damages tissues and leads to gout.