10 good reasons why you shouldn't miss fish meat in your diet!
Author: Nowadays, it is not news that fish meat is one of the healthiest sources of protein ever. It is said that we should consume fish meat at least 2-3 times a week. Fish is a rich source of important nutrients, including omega-3 fatty acids and vitamin D. These nutrients are important for eye and brain health, but they are also essential for proper development. Let's talk more about fish and find reasons why eating it should not be uncommon.
1. FISH CONTAINS NUTRIENTS THAT THE VAST MAJORITY OF THE POPULATION IS DEFICIENT IN
Fish, in general, can be said to be a very convenient part of the diet and have many benefits for overall health. In fact, they contain nutrients that the vast majority of the human population (at least the Midwestern population) is deficient in. These include iodine and other minerals, healthy fats, omega-3 fatty acids, and last but not least, fish is also a great source of protein. However, of course we can find fish that have more benefits than others. These include in particular fattier fish such as salmon, mackerel, trout, sardines or even tuna. These fish contain healthy fats that are essential for the proper functioning of the body, health and also for the absorption of certain vitamins, such as, for most people, vitamin D deficiency.
Oily fish are also rich in omega-3 fatty acids, which are important for the optimal functioning of your body and brain and are scientifically proven to reduce the risk of a number of diseases, whether cardiovascular or nervous system. You can read more about omega-3 fatty acids in this article (link here).
2. AN EFFECTIVE WEAPON AGAINST STROKE AND HEART DISEASE
Myocardial infarction and stroke are the two most common causes of death in the world. Fish, as you know, is considered to be one of the best foods you can eat to prevent these diseases. So it will probably come as no surprise that a number of large observational studies have concluded thatpeople who eat fish regularly are at less risk of premature death from myocardial infarction, stroke and other cardiovascular diseases. Experts say that oily fish is even more beneficial for a healthy heart than previously thought, precisely because it contains high levels of omega-3 fatty acids, which are otherwise consumed by the population at an absolute minimum compared to the ratio to omega-6 fatty acids.
3. EATING FISH AS A SAFEGUARD FOR PROPER GROWTH AND DEVELOPMENT
It will probably not be news that omega-3s are a very important nutrient for proper growth and development. In particular, one of the components of omega-3 fatty acids called docosahexaenoic acid (DHA) is important . This acid is important for proper brain and eye development of the developing fetus. This is probably the most urgent reason why doctors recommend that pregnant women increase their fish consumption. But beware - it is very important to monitor the mercury content of fish during pregnancy, which in turn can be very harmful to the developing foetus. Therefore, pregnant women should only eat fish that are low on the food chain (salmon, sardines, trout, etc.) and in reasonable quantities per week. Pregnant women should also not eat raw or uncooked fish meat (including sushi) as it may contain micro-organisms that can have a negative effect on fetal development.
4. FISH MEAT FOR A BRIGHT AND VITAL BRAIN!
Fish meat is also very beneficial for the brain, specifically helping to increase the amount of grey matter in the cerebral cortex, which protects the brain from age-related atrophy. One of the consequences of the aging brain is the deterioration of its functions. It is quite normal and common for brain function and memory to deteriorate in old age, but there are also serious neurodegenerative diseases that can affect the brain, such as Alzheimer's disease. However, several studies have shown that the process of cognitive decline is significantly slower in people who eat more fish. One of the reasons likely behind the deterioration of brain function in old age is the gradual loss of the brain's grey cortex. The grey cortex is the main functional tissue of the brain, which contains nerve cells (neurons) that process information and store it in memory, making us a level above other animals.
5. EATING FISH FOR THE TREATMENT AND PREVENTION OF DEPRESSION
Depression is a serious and, unfortunately, increasingly common illness that affects a significant proportion of the population. It is characterised by low mood, sadness, lack of energy and loss of interest in life and any activity. Although depression is not talked about nearly as often as heart disease or obesity, it is unfortunately one of the biggest health problems worldwide today. However, a number of expert studies have concluded that people who eat enough fish on a regular basis are much less likely to suffer from depression than those who do not have enough fish in their diet. A number of controlled clinical trials have confirmed that omega-3 fatty acids are a working preventative against depression and significantly increase the effectiveness of antidepressant medications. Fish and omega-3 fatty acids can also help treat other mental illnesses such as bipolar disorder.
6. FISH MEAT AS THE BEST ANIMAL SOURCE OF DEFICIENT VITAMIN D
Vitamin D has been a much discussed topic in recent years. This important vitamin functions as a steroid hormone in the body and a huge proportion of the world's human population is deficient in it. In the USA, an expert study was carried out and the result was shocking - up to 90% of Americans are deficient in vitamin D. The sad fact is that in the Czech Republic we are likely to be in a very similar situation. Yet it only takes so little - fish and fish products are by far the best food sources of vitamin D. The highest amounts of vitamin D are found in oily fish such as salmon or herring.
For reference, one serving of salmon (around 120g) contains up to 100% of the recommended daily allowance of vitamin D. Yes, you really only need to do so little to be able to meet your vitamin D intake. Some fish oils, such as cod liver oil, are also a rich source of vitamin D and one tablespoon of such oil will provide the body with more than 200% of the daily recommended dose of vitamin D. So if you don't go out in the sun very often, which is quite a concern as winter approaches, or don't eat fish often, you should definitely consider taking a suitable vitamin D supplement.
Stand out from the crowd and improve your life with regular vitamin D supplementation!
7. EATING FISH MEAT REDUCES THE RISK OF DEVELOPING AUTOIMMUNE DISEASES INCLUDING DIABETES I. TYPE
Autoimmune diseases occur when the immune system mistakenly starts attacking and destroying healthy tissues and cells of the human body. The classic example of such a disease is type 1 diabetes, in which the immune system attacks the cells of the pancreas (pancreatic gland) that produce the hormone insulin. The results of several clinical studies confirm that higher consumption of omega-3 fatty acids, or fish oil, leads to a reduced risk of type 1 diabetes in children, and also to a reduced risk of autoimmune diabetes in adults. Many doctors believe that this could be due to the higher levels of vitamin D and omega-3 fatty acids that fish contains.
8. FISH MEAT FOR GOOD EYESIGHT
A disease called age-related macular degeneration is the most common cause of visual impairment and blindness. It mostly affects older people. There is some evidence that fish meat can protect the eyes and eyesight from this disease to some extent because fish contains nutrients that are important for eye health. The results of a study observing the course of this disease in women concluded that fish consumption reduced the risk of age-related macular degeneration in the female sex by up to 42%.
9. TO MAKE MATTERS WORSE, FISH CAN ALSO AFFECT SLEEP QUALITY
Sleep disorders are no stranger to illness today, and an increasing percentage of the population is suffering from them. There are of course many reasons for their development - notablystress and the increasing use of blue light - but most experts also believe that vitamin D deficiency is also a contributing factor to the deteriorating quality of sleep. This six-month study of 95 middle-aged men looked at the effect of fish on sleep quality and overall "functioning" during the day. People who ate salmon three times a week experienced improvements in sleep quality and overall functioning during the day. Experts are inclined to believe that this is due to the increase in vitamin D intake.
10. PLUS - FISH TASTES GREAT AND IS EASY TO PREPARE
In short... Fish tastes great, and it's very easy to prepare! Fish meat is actually very easy to prepare - usually you simply cook it in a pan or in the oven and you're ready in minutes, so even a complete amateur can prepare it. There are many recipes in which fish can be incorporated - from various steaks, risottos, pasta dishes and all sorts of patties. Make sure that the fish you buy is really fresh, ideally free-range, so that it has as many health-giving nutrients as possible. Fish is also an amazing source of protein and a very nice addition to your diet.
WHAT TO TAKE AWAY FROM THE ARTICLE?
As you may have read today, eating fish really offers many important benefits for the overall health of the body. Fish meat can help prevent heart disease and stroke, can help strengthen your eyesight, ensure proper development and growth in children, are important for a sharp brain, and they taste great! Fish is a rich source of vitamin D, which the vast majority of the population is deficient in, as well as the often deficient omega-3 fatty acids. Fish meat is something that we should all indulge in regularly, at least 2-3 times a week. It really is worth indulging in, even though the price is often not exactly low in our conditions. But what else to invest in other than your health?
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