Fish are cold-blooded, living in waters such as sea, lake, ocean and stream. Fish, which are consumed abundantly, are consumed in different ways in different cultures. You will be healed with the fatty acids in the fish.
Fish with a low content of fat and calories, while having a high content of protein, should be at the table of anyone who wants to eat healthy.
It is especially rich in omega 3 fatty acids, which are poly unsaturated fatty acids. One of the reasons why omega 3 fatty acids are important is that the human body cannot produce these fatty acids. Consuming fish at least once or twice a week is very beneficial to health. There are also abundant amounts of vitamin A, vitamin D, vitamin E and iodine in fish. These vitamins and minerals are very important for eye, nerve and brain health.
It is Rich in Important Nutrients
Fish are filled with nutrients that many people lack. These include high-quality protein, iodine, various vitamins and minerals.
Oily fish species are sometimes seen as the healthiest. Because oily fish such as salmon, trout, sardine, tuna and mackerel have high oil-based nutritional values. These include fat-soluble vitamin D, which is deficient in many people.
The fish contains omega-3 fatty acids called unsaturated fatty acids instead of saturated fat, unlike other animal-derived foods. Omega-3 is an extremely useful oil that the body does not produce and is found in most fish.
Omega-3; Besides protecting cardiovascular health, it reduces the risk of yellow spot disease in the eye and helps regulate blood sugar.
To meet your omega-3 needs, it is recommended to consume fatty fish at least once or twice a week. If you’re a vegan, you can also use omega-3 supplements made from microalgae.
It Helps Reduce Risk of Heart Attack and Stroke
Heart attack and stroke are the two most common causes of early death in the world. Fish is considered one of the most heart-friendly foods you can consume.
Many large observation studies show that people who regularly consume fish have a lower risk of heart attack, stroke, and death from heart disease.
In a study with more than 40,000 men in the USA, those who consumed one or more portions of fish a week had a 15% lower risk of heart disease.
Researchers believe that oily fish are healthier for heart health due to their rich omega-3 content.
Fish is a true heart friend. Omega3 fatty acids in fish reduce bad cholesterol (LDL) and increase good cholesterol (HDL). It provides triglycerides in the blood, that is, lowering of free fats. By lowering blood pressure, it protects against heart failure and stroke risk, prevents blood clotting and increases fluidity.
It Strengthens Brain Health
Fish is a rich source of iodine and plays an important role in the development of intelligence. It is observed that the intelligence scores of children eating fish increase and their learning abilities increase. Especially in the first three months of pregnancy, hand functions such as learning, perception and grasping and holding during infancy have been found to be strong in babies of mothers who regularly consume fish.
DHA in the composition of the fish, which supports intelligence development in infants and children, plays an extremely effective role in the healthy development of vision and neurological development.
Your brain functions generally decrease with aging. While mild mental retardation is normal, serious neurodegenerative disorders such as Alzheimer’s disease may also be present.
Many observation studies show that those who consume more fish have less mental decline. Studies also show that those who consume fish every week have more gray matter, the basic functional tissue of the brain, and this section provides the management of emotions and memory.
It Helps Prevent Depression
Depression is a common mental illness. In the busy pace of work and the mobility of daily life, problems can sometimes overlap. Stress can be replaced by depression, especially in individuals who are prone to personality.
It is characterized by bad mood, sadness, decreased energy and losing interest in life and activities.
Although not discussed as much as heart disease and obesity, depression is currently one of the biggest health problems in the world. Studies show that those who regularly consume fish are less likely to get depressed.
Various controlled experiments show that omega-3 fatty acids can fight depression and significantly increase the effects of antidepressant drugs.
Fish and omega-3 fatty acids may also play a supporting role in other mental illnesses such as bipolar disorder.
It Meets the Need for Vitamin D
Vitamin D functions like a steroid hormone in the body, and 41.6% of the U.S. population has a deficiency or miscarriage. Fish and fish products are among the best food-based sources of vitamin D. It has the highest level of oily fish such as salmon and herring. 113 grams of cooked salmon meets 100% of your vitamin D needs.
Some fish oils, such as fish liver oil, are also rich in vitamin D, and a single tablespoon can meet 200% of the daily need.
If you’re not in the sun too much and don’t consume oily fish regularly, you may also consider taking a vitamin D supplement.
It can Reduce the Risk of Autoimmune Disease
Autoimmune diseases such as type-1 diabetes are caused by the immune system attacking and destroying healthy body tissues as a result of an error.
Various studies have shown that omega-3 or fish oil reduces the risk of developing type-1 diabetes in children and autoimmune diabetes in adults.
Omega-3 significantly reduces the risk of diabetes in young people. It increases the function of insulin and protects against Type 2 diabetes. For this reason, it will be beneficial for diabetics and those at risk of diabetes to consume lots of fish. Omega-3 fatty acids and vitamin D in fish and fish oils may be responsible for this.
Some experts believe that fish consumption can also lower the risk of diseases such as rheumatoid arthritis and multiple sclerosis, but the available evidence on this topic is still weak.
It May Help Protect Your Eyes in Old Age
Age-related macular degeneration is often the biggest cause of vision loss and blindness affecting older adults. Some evidence suggests that omega-3 fatty acids can protect against this disease.
One study shows that regular fish consumption is associated with a 42% reduction in the risk of macular degeneration in women.
In another study, consumption of oily fish once a week was associated with a 53% reduction in the risk of neovascular age-related macular degeneration. To prevent this, you should try to consume fish at least 2 times a week.
It May Improve Sleep Quality
Sleep disorders are becoming more and more common worldwide. Increased exposure to blue light can also play a role, but some researchers note that vitamin D deficiency may also be effective in this.
In a 6-month study with 95 middle-aged men, those who consumed salmon 3 times a week improved both their sleep and daily functions. Researchers speculate that this is due to the vitamin D content.In addition, proteins are a very important food source for the body. Some foods, including fish, make up high-quality protein oils.
Protein has an important role in repairing cells and making new tissues. Therefore, fish rich in protein should be consumed. It will help you while sleeping period.