Regular inclusion of fish in the diet brings benefits such as improved memory, concentration, prevention of cardiovascular disease and reduced inflammation.In addition, eating fish helps to lose weight, as they are usually protein sources with fewer calories than red meats and chicken., which promotes diet.
To get these benefits you need to eat fish at least 3 times a week, it’s important to remember that it’s normal to eat fish every day.Here are the top 5 benefits of fish:
- Fish is an excellent source of protein and can be used to replace meat and chicken in the diet.
- Protein is an important nutrient for the formation of muscle mass.
- Hair.
- Skin.
- Cells and the immune system.
- Being an essential nutrient for health.
Lean fish such as sea bass, dender and sole are low-calorie sources of protein, while fatty fish such as salmon, tuna and sardines contain more calories.
Fish is a source of good fats, especially salt water, such as tuna, sardines and salmon, because they are rich in omega-3, a nutrient found in the deep waters of the sea.
Omega-3s act in the body by reducing bad cholesterol and increasing good cholesterol, in addition to reducing inflammation and improving the immune system, so eating fish reduces the risk of cardiovascular diseases such as atherosclerosis and heart attacks, as well as preventing other problems. , such as strokes.
Regular fish intake prevents the loss of gray matter in the brain, which is related to the onset of degenerative diseases such as Alzheimer’s disease, a benefit related to the presence of omega-3s and nutrients such as calcium and phosphorus, important for the transmission of nerve impulses.
Omega-3-rich fish, such as salmon, tuna and mackerel, help relieve arthritis symptoms by having anti-inflammatory properties.Increasing omega-3 levels in the body reduces inflammation of the joints and pain.This benefit can also be reduced,achieved by consuming fish oil or omega-3 supplements, but it is important to note that eating natural foods improves the benefits of your nutrients.
Fish is the best source of vitamin D in foods, especially blue fish, as this vitamin is stored in food fat.Vitamin D acts as a steroid hormone in the body, being important in preventing problems such as diabetes, infertility, cancer and heart problems..
In addition, vitamin D increases calcium absorption in the gut, helping to prevent osteoporosis, especially after menopause.
The following table shows the amount of calories, fats and proteins per 100 g of fish, separating them into two categories: lean and fatty.
It is important to remember that it is ideal to prepare the fish only with olive oil in the oven, or make grilled or cooked preparations, accompanied by vegetables to increase the nutritional value of the food, see these tips in the following video:
The benefits of eating raw fish are to reduce the risk of heart disease, help brain development, regenerate nerve cells, help form tissues, prevent bone diseases and fight anemia.thanks to its richness in omega 3, proteins, vitamin D, calcium, iron and vitamin B12.See: 3 reasons to eat sushi.
Any food subject to heat loses certain nutrients, but fish has its advantages especially in nutrients that do not spoil with heat and, therefore, the benefits remain even raw and cooked.
Eating fish during pregnancy is healthy, but pregnant women should prefer cooked fish, not raw fish, as raw fish is a food that spoils and contaminates more easily and can cause food poisoning.In addition, some raw foods can also become contaminated and cause a condition called toxoplasmosis, which causes abnormalities in fetal formation.
Pregnant women should also avoid fish such as catfish, tuna and graffiti, as they have an increased risk of contamination with heavy metals, such as mercury, that interfere with a baby’s healthy development.Learn more about the types of fish a pregnant woman should consume.Avoid.