Our body is not able to produce omega-3 on its own, and we must take omega-3 into our body through foods that contain it to maintain the health of our vital organs. In addition to fish, omega-3 is also found in olive oil, walnut oil, and canola oil.
If you don’t like to eat fish, you can flavor it the night before with your favorite spices and lemon juice to include this special meat in your diet..
Fish meat has the highest quality protein and has low calories among different meats. If you can steam and bake the fish with different vegetables or roast it with the help of olive and canola oils for frying, you will increase the nutritional value of your meal.
Deep frying fish doesn’t have much of an effect on the loss of omega-3s, but it can increase the amount of fat and cholesterol you get from a meal. Remember that consuming 2 servings of fish per week (about 300 grams per serving) can provide enough omega-3 for the body. It is not bad to know that consuming at least one serving of fish during the week can reduce the risk of heart diseases by 50%.
New research shows that the cells of that part of the brain, which is responsible for maintaining memory and learning power, are larger in that group of people who consume at least one serving of steamed or tandoori fish during the week than other people.
On the other hand, eating foods rich in omega-3, such as fish, can help treat some skin problems such as psoriasis and dry skin. Consuming fish during pregnancy helps to develop the brain of the fetus better, and during childhood (from 18 months onwards) helps to strengthen children’s memory and learning power.
Regular consumption of fish meat during adolescence, youth and middle age can be a way to prevent Alzheimer’s and heart diseases in old age..
Dr. Seyed Ali Keshavarz
Professor of Tehran University of Medical Sciences
Source: Health Weekly