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Fish Benefits: Know them

 Fish carries many benefits for your body. Eating fish promotes heart and arterial health and many other benefits. What are the most important benefits of fish?


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


Studies have unanimously agreed that eating fish from at least 1-2 servings per week is of great benefit to the human body, and fish is one of the best protein foods, as it is a rich source of high-quality protein and low in fat, so what are the most important benefits of these fish?

The most important benefits of fish for the body

Fish has many health benefits for the human body, and among 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 nerve and brain development in the fetus if eaten by a pregnant woman, and ensures proper mental and visual development.

Some studies have found a link between eating omega-3s and a reduced risk of depression, dementia and Alzheimer's disease.

The omega-3 fatty acids in fish play a large and essential role to enhance the functioning of neurotransmitters, increase memory, focus and various mental processes.

Eating fish and seafood for the elderly at least once a week has been found to reduce their risk of developing Alzheimer's and dementia.

It was found that those who ate fish regularly had lower rates of depression than others.

2. Promote heart health

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 the arteries and blood vessels.

Reducing blood clots.

It reduces harmful fats and cholesterol (LDL) in the blood.

Control of blood pressure levels.

Improve vascular elasticity.

3. Prevention of arthritis

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


It reduces the risk of infections, especially arthritis.

Relieves symptoms of rheumatoiditis, autoimmune diseases and psoriasis.

4. Cancer prevention

Some research results have linked eating omega-3 fatty acids to lowering the risk of certain types of cancer and at higher 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 quantity of fish had a higher chance of developing asthma and developing symptoms of it less than others.


6. Prevention of diabetes

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


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

Grilled fish and diet

Eating fish as part of a healthy calorie diet, such as: The Mediterranean diet will help you control your weight and lose excess weight, provided you eat grilled or steamed fish, not fried.


Fish is the ideal alternative to other meats, as 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 period, as protein takes longer to digest and more carbohydrates or fats.


And getting adequate amounts of omega-3 may have a role in helping to reduce weight. By eating healthy fish and within a healthy diet, you will succeed in managing your weight and losing extra 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 a focus 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 full benefits of the fish, away from frying, which will add calories and hydrogenated fats that are harmful to health.


What about eating fish before pregnant women?

Some types of food may fall within the permissible or forbidden period during pregnancy, and it is usually stressed that the pregnant woman consumes fish, the allowed rations and the types.


Although eating fish is good for the health of the mother and the fetus, some types should be avoided. Fish high in mercury content may cause great harm to the fetus and negatively affect the development of the nervous system, such as:


Sharks.

swordfish.

Marlin fish.

It is also advised to avoid eating more than 340 grams of fish per week. As for oily fish, pregnant women are advised not to eat more than two servings of them per week for fear that they contain some pollutants, such as: Dioxins. Examples of these fish are:


Salmon.

Sardines.

Mackerel.

Herring.

Fresh tuna.

As for smoked fish, such as: smoked salmon, it is considered safe for a pregnant woman, while oysters and white fish, such as: mussels and shrimp, are considered safe to eat during pregnancy, but you must make sure to cook them well.


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

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