What do you know about the benefits of fish? How many times a week do you eat fish? Do you know how much fish the body needs? Are you familiar with the nutritional value of fish? Do you know how many calories a fish has? In this article from Dr. Salam’s nutrition section, we will examine the benefits of fish.
Benefits of fish and reduced risk of autoimmune diseases
One type of autoimmune disease is type 1 diabetes. It occurs when the body’s immune system mistakenly attacks and destroys healthy tissues in the body. Several studies have shown that omega-3s or fish oil can reduce the risk of developing type 1 diabetes in children as well as improve the immune system itself in adults. Omega-3 fatty acids and vitamin D can act responsibly in this regard. Some experts believe that fish can reduce the risk of osteoarthritis, but accurate evidence is not yet available.
Benefits of fish and prevention of asthma in children
Asthma is a common disease caused by chronic inflammation of the respiratory tract. The incidence of this disease has increased in recent years. Research has shown that regular and continuous consumption of fish reduces the risk of asthma by 24% in children, but no significant effects have yet been observed in adults.
Benefits of fish and boost your eyesight in old age
With age, changes in the central part of the retina affect vision and vision, and reduce vision in older people. There is some evidence that fish and omega-3 fatty acids can protect against the disease.
One study found that regular consumption of fish reduced the risk of vision loss in women by 42%. Another study found that eating fish and omega-3 fatty acids once a week reduced the risk of retinal diseases by 53%.
Benefits of fish and improved sleep quality
The problem of insomnia has dramatically worried people all over the world. The use of blue light can play an important role in this regard, but researchers believe that vitamin D can be very effective in this regard.
A six-month study of 95 middle-aged men found that eating salmon three times a week improved their sleep and daily activities. Researchers have identified vitamin D as the reason for this.
Delicious and simple and easy to prepare:
- Fish is a delicious food and it is very easy to prepare.
- Eating fish once or twice a week will give you the beneficial benefits.
- It is better to use fresh fish than frozen fillets.
- Salmon can be grilled, fried, boiled and served with other vegetables.
Fish suitable for eating:
Salmon:
There is still doubt about this wild salmon being farmed or farmed. Farmed fish is definitely cheaper, but may have lower levels of omega-3s, vitamins and minerals.
In general, salmon is a good option to add fish to the diet, but if possible, use wild fish.
Cod:
Cod is a good source of phosphorus, niacin and vitamin B12. 3 ounces of it contains 15 to 20 grams of protein. Pour some sauce on it and enjoy.
Kingfish:
This fish is very similar to sardines, especially its smoked one. Smoked fish contains a lot of sodium, so be careful in consuming it and do not overeat. Herring is widely used in the Mediterranean diet.
Sardinia:
Sardine is a fatty fish that is rich in vitamins. Sardines are very nutritious because they can be eaten on all bones and skin, so they are used in salads.
tuna fish:
Tuna, both fresh and canned, is a very popular option. When buying fresh tuna, choose one that smells fresh. Preparing tuna is a simple task, you can cook it on a high flame.
Northern fish:
This fish belongs to the salmon family. It is similar to salmon or salmon and its taste is between salmon and salmon, but it is closer to trout. Its flesh has a firm texture and is high in fat, and its color varies from dark red to pink. This fish grows more in coastal reservoirs than in more polluted coastal waters.
