Although not everyone likes to eat fish, nutritionists recommend to include it in our diet 2-3 times a week. According to experts, introducing this food into our diet is very important, as it brings many benefits to our health. So it is a staple food that we should not leave aside and thanks to it we will be able to enjoy better health.
These benefits are due to the fish having good quality proteins, minerals such as iron, zinc and fatty acids such as Omega 3, among other nutrients. In this way, the specialists noted that in children the fish helps their good development and growth, in addition to strengthening their immune system. In the case of adults, it helps them to prevent and reduce high cholesterol, coronary heart disease and promotes tissue regeneration and wound healing.
Thus, the fish is healthy, easy to digest, fast cooking, with the possibility of having a wide variety of species to choose from our menu. Do you need more reason to eat fish?
A report of 2010 prepared by the Food and Agriculture Organization of the United Nations (FAO) and the World Health Organization (WHO) concluded that fish have proven health benefits, ranging from reducing the risk of Cardiac Death to good neuronal development in infants and toddlers when consumed by the mother.
Properties and benefits of eating fish
The fish contains a series of proteins of high nutritional value because we provide the essential amino acids needed for the repair, formation and maintenance of body tissues.
The average protein content of white or lean fish is 18g per 100g. Blue or fatty fish can exceed 20g of proteins per 100g of product. Therefore, 100g of fish contributes about one third of the daily amount of recommended proteins.
Fish is the main source of omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are found in greater quantities in blue fish such as tuna, bonito, sardine, mackerel and salmon.
So Omega 3, according to WHO, is essential for good health. It cannot be produced by the human body, and therefore it is advisable to ingest it in sufficient quantities, ideally between 2 and 3 grams per week; I mean, one to three portions.
Some of the vital functions, among many other benefits, provided by the Omega 3 are:
- It helps to reduce LDL (i.e., “bad”) cholesterol and triglycerides, increasing HDL (“good”) cholesterol.
- It delays the cognitive deterioration, it has been demonstrated that the increase of the intake of the fatty acids omega-3, increases the cerebral volume.
- Lowers blood pressure.
- Helps strengthen muscle mass.
Vitamins and Minerals
The fish has high presence of vitamins and minerals necessary for the good functioning of the brain and the nervous system. It is rich in group B vitamins (B1, B2, B3 and B12) that participate in numerous functions of metabolism, for growth, help to cognitive functioning, improve learning and memory. It also has high percentages of vitamin A and vitamin E, which are potent antioxidants.
In addition, it is an excellent source of vitamin D, which favors the absorption of calcium and phosphate and is essential for keeping bones, teeth and brain in good condition.
Low calorie intake and easy digestion
If it were not enough, the fish contributes very little calories due to its low fat content. In addition, because it has a portion of collagen inferior to the meat, has a better digestibility.