🐟 Abundant nutritional value 🐟
Fish contains many nutrients that most human bodies lack. These ingredients include good quality protein, iodine, vitamins and various minerals. Some types of fat are sometimes considered the healthiest nutritious options. For this reason, fatty fish such as salmon, sardines, salmon, tuna, and mackerel are in a better position in terms of fat-based nutrients, and fat-soluble vitamin D is one of them. It has omega-3 fatty acids, which are very important for the functioning of the body and brain, and are closely related to reducing the risk of contracting many diseases. To get the necessary omega-3, it is recommended to eat fatty fish at least once or twice a week. If you are a vegetarian, choose omega-3 supplements from microalgae.
🐟 Possible reduction in the risk of heart attacks and strokes; One of the most obvious benefits of eating fish is that heart attacks and strokes are among the most common causes of premature death in the world. Fish is one of the foods that is very beneficial for heart health due to the large amount of omega-3 fatty acid in it. Many valuable studies show that regular consumption of fish greatly reduces the risk of heart attack and stroke and death from heart diseases; So that the results of a study conducted on more than 40,000 men in the United States of America showed that the risk of heart disease in those who regularly eat fish one or more times a week is reduced by 15%.
< b>🐟 Contains important nutrients for growing ages 🐟
Omega-3 fatty acids are essential for growth and development. A type of it called docosahexaenoic acid (DHA) is especially important for brain and eye development. For this reason, it is often recommended that pregnant and lactating women include omega-3 fatty acids in their weekly diet. However, some fish are high in mercury, which has been linked to problems with brain development. Therefore, pregnant women should consume low-mercury fish, such as salmon and sardines, and note that this amount should not exceed 340 grams per week. Also, they should avoid consuming raw and uncooked fish; because it may contain microorganisms that may harm the fetus.
🐟 increasing brain health; Benefits of eating fish 🐟
Brain function decreases with age. A slight decrease in mental power is normal; But there are also serious neurological complications, such as Alzheimer's disease. The results of many studies show that people who eat more fish have less brain function decline. Also, studies emphasize that people who eat fish weekly have more gray matter in the functional tissues of the brain, which is responsible for regulating emotions and strengthening memory.
🐟 Help prevent depression and its treatment; One of the benefits of eating fish 🐟
Depression is a common mental illness that manifests itself with feeling unwell, sadness, loss of energy and loss of interest in life and activities. This has not been discussed as much as heart diseases or obesity; But depression is currently one of the biggest health problems in the world.
Studies have shown that people who regularly eat fish are less likely to suffer from depression. Several controlled trials also show that omega-3 fatty acids may fight depression and increase the effectiveness of antidepressants. Fish and omega-3 fatty acids may also help with other mental illnesses, such as bipolar disorder.
🐟 Rich source of vitamin D A steroid hormone acts in the body. 41.6% of the total population of the United States of America faces vitamin D deficiency. Fish and its products are one of the rich sources of vitamin D. Fatty fish, such as salmon and herring, contain the highest amount of this vitamin. One tablespoon of cooked salmon (equivalent to 113 grams) provides about 100% of the recommended vitamin D. Some fish oils, such as cod liver oil, are rich in vitamin D; So that each tablespoon of it (equivalent to 15 ml) provides more than twice the required daily amount. Remember that if you don't get a lot of sun exposure and don't eat oily fish regularly, you may need to take vitamin D supplements.
🐟 Reducing the Risk of Autoimmune Diseases 🐟
Autoimmune diseases, such as type 1 diabetes, occur when the body's immune system mistakenly attacks and destroys healthy body tissues. Takes. Multiple studies show that the consumption of omega-3 fatty acids and vitamin D in fish or fish oil is associated with a reduction in the risk of type 1 diabetes in children, as well as a type of gestational diabetes in adults. Some experts believe that fish consumption may also reduce the risk of rheumatoid arthritis and multiple sclerosis.
🐟 Help prevent asthma in children 🐟
< Asthma is a common disease that indicates chronic inflammation of the respiratory system. The rate of this respiratory disease has increased greatly in the past decades. Studies show that regular consumption of fish is associated with a 24% reduction in the risk of asthma in children; But it has no noticeable effect in adults.🐟 Preservation and strengthening of vision in old age 🐟
Macular degeneration (AMD) or macular degeneration is the main cause of vision impairment. And it is blindness that mainly affects the elderly. Some evidence suggests that fish and omega-3 fatty acids may protect people against this disease. A study showed that regular consumption of fish was associated with a 42% reduction in the risk of developing AMD in women. In another study, it was proven that one serving of oily fish per week reduces the risk of wet macular degeneration.
🐟 Improving sleep quality; From the benefits of eating fish 🐟
Sleep disorders have become incredibly common problems around the world. Increased exposure to blue light may contribute to this problem; But some researchers believe that vitamin D deficiency may also be related to this issue. A six-month study of 95 middle-aged men showed that consuming salmon three times a week improved their sleep and daily performance. The researchers believed that vitamin D was effective in this regard. For this reason, it can be easily added to the diet. Eating fish once or twice a week is enough to benefit from its properties. If possible, it is better to choose non-farmed fish instead of farmed fish. Non-farmed fish have more omega-3 and are less likely to be contaminated. Salmon can be baked, fried, baked or boiled and served with many vegetables and seeds.
Fish is a rich source of protein. Its fatty species also provide omega-3 fatty acids to your heart. In addition, it has many benefits, including strengthening vision and improving mental health in the elderly. Since fish is easy to cook, you can add it to your diet without much effort.