Why Fish should be a staple in your Diet : key Nutritional Benefits

Fish is a dietary food sourced from various aquatic organisms. It is rich in proteins, vitamins and minerals and is considered very beneficial for health.

  Nutritional importance of fish:

 1.Protein:

 Fish is an excellent source of high-quality protein, which is essential for body growth, regeneration and various body functions.

 2.Omega-3 fatty acids:

  Omega-3 fatty acids found in fish, especially salmon, tuna and mackerel, are very important for heart health. They help lower cholesterol levels and protect against heart disease.

 3.Vitamin D:

 Fish is an excellent source of vitamin D, which is essential for bone health, the immune system and calcium absorption.

 4.Vitamin B complex:

 Fish contains B-complex vitamins such as vitamin B12, niacin and pyridoxine, which are essential for brain health, energy production and metabolism.

 5.Iodine:

 Fish, especially marine fish, are an important source of iodine, which is necessary for the proper functioning of the thyroid gland.

 6.Zinc and Selenium:

 Minerals such as zinc and selenium are found in fish, which are essential for various body functions.

 Quantity:

 It is generally recommended to eat fish two to three times a week, i.e. approx. 200-300 grams per week.

  Nutritional data of fish (100 g of fish):

 🔸Calories: About 200 calories

 🔸 Protein: About 20-25 grams

 🔸Fat: 10-15 grams (including mainly omega-3 fatty acids)

 🔸Vitamin D: about 400 IU

 🔸Vitamin B12: 2.5 mcg

 🔸Iodine: 50-150 micrograms (depending on the type of fish)

 🔸Selenium: 30-40 micrograms

 Types of fish and their nutritional information can vary, for example, fatty fish are higher in omega-3 fatty acids, while lean fish are higher in protein.

 Fish can be cooked in a variety of ways, such as grilling, baking or frying, to preserve its nutritional benefits.

 Healthiest Benefits of Fish:

1.Supports heart health:

Fish is rich in omega-3 fatty acids, which can reduce the risk of heart disease, which causes death worldwide. According to the Journal of the American Medical Association, eating fish may prevent heart disease by lowering blood pressure, cholesterol and triglycerides. Omega-3s are also beneficial for the heart  by reducing blood clotting by preventing platelets from clumping together. Thick blood can cause arteries to narrow, which can lead to stroke, heart attack, and more. These  fats may also help lower blood pressure and heart rate and reduce the risk of heart disease.

2.Increase Energy:

Omega-3 fatty acids in fish increase energy production for chemical processes in our body. A diet rich in fish helps prevent fatigue and improve mental and physical performance.

3.Protects the brain:

Extensive research shows the beneficial effects of omega-3 fatty acids on the brain and nervous system. They also help protect myelin (the substance that surrounds nerves). There's plenty of evidence  that omega-3s improve mood; This explains why our grandmothers often said "fish is good for the brain" and encouraged us to eat fish oil.

4.Supports fetal development:

Omega-3 fatty acids support children's brain development. Research shows that omega-3 fatty acids are important for the development of the baby in the  womb. Pregnant women are often advised to eat fish for the health and overall brain development of their children.

5.Prevents Rheumatoid Arthritis:

Rheumatoid arthritis causes wear  on the joints, causing irreversible bone loss. Scientific studies have proven that a diet rich in omega-3 fatty acids can prevent this type of arthritis. Fish oil may reduce discomfort caused by swelling and tenderness in the joints.

6.Prevents Alzheimer's Disease:

Omega-3 fatty acids in fish protect against brain damage. Research shows that eating fish can reduce high blood pressure, or high blood pressure that leads to dementia. Omega-3 fatty acids are one of the best nutrients for preventing Alzheimer's disease, a brain disease that causes forgetfulness and affects daily functioning.

7.Strong Immune System:

Omega-3 fatty acids have anti-inflammatory and anti-inflammatory properties. They help prevent diseases and are beneficial for conditions such as rheumatoid arthritis, osteoarthritis, and ulcerative colitis. Omega-3s  also protect against lupus, an autoimmune disease that weakens the immune system and can be fatal.

8.Against cancer:

Fish, especially crab and lobster, contain selenium, which has strong anti-cancer properties. Selenium helps protect cells from damage and reduces the risk of some types of cancer. Including fish in your diet may be a step against cancer.

9.Anti-Depression:

Omega-3 fatty acids in fish increase levels of serotonin, a brain chemical that can prevent depression. Eating fish regularly can help regulate your mood and reduce the chances of depression. This is a good and effective way to improve your health.

10.The secret to glowing skin:

Salmon is especially good at fighting wrinkles due to its high content of omega-3 fatty acids. Fish oil is also effective in treating burns and improving skin health. Regular consumption of fish can give you young and glowing skin. middle. Eating five servings of fish a week can provide major health benefits. The best fish to consume for the most health benefits are sardines, salmon and mackerel, which are highest in omega-3 fatty acids. health. Whether it protects your heart, strengthens brain functions or brightens your skin, the benefits of eating fish are very important. So embrace this superfood and enjoy its many health benefits.