Fish is recognized as a healthy food, not only delicious taste, but also rich in a variety of essential nutrients. What are the specific health benefits of eating fish regularly? How much fish is appropriate to eat each day? What are the minefields of eating fish? Today we're going to talk about eating fish!
5 Health benefits of eating fish in the long term
1. Promote brain development and delay cognitive decline
When it comes to eating fish, the first thing you have to mention is how good it is for your brain. Fish, especially deep-sea fish, are rich in Omega-3 fatty acids, a nutrient that is essential for brain development and function. It promotes the growth and connection of neurons, helping to improve memory, learning and cognition. Therefore, people who eat fish for a long time tend to have sharper thinking and better memory, which also has a positive effect on the prevention of Alzheimer's disease.
2. Reduce the risk of cardiovascular disease
Cardiovascular disease is one of the major health threats worldwide, and moderate fish intake can effectively reduce this risk. Omega-3 fatty acids protect the cardiovascular system by reducing triglyceride levels in the blood, lowering blood pressure, and reducing blood clots. Studies have shown that people who eat fish at least twice a week have a significantly lower risk of heart disease.
3. High quality protein to enhance immunity
The high quality protein, vitamins and minerals found in fish (such as vitamin D, selenium, etc.) are key to boosting immunity. Proteins are the basic building blocks of the body's cells and are essential for the proper functioning of the immune system; Vitamin D helps regulate the immune response and increases resistance to viruses. Therefore, eating fish in the long term can help us better fend off common diseases such as colds and flu4. Protect visual healthWith the popularity of electronic products, vision problems are becoming increasingly young. Vitamin A and DHA (a form of Omega-3 fatty acid) in fish are essential for maintaining the health of the retina. They reduce eye dryness and fatigue, reduce the risk of cataracts and macular degeneration, and make your vision clearer and brighter.
5. Weight control, suitable for people who lose weight
Fish is also ideal for people looking to control their weight. Compared to red meat, fish is lower in calories and high in protein, which increases satiety and reduces fat accumulation, while boosting metabolism and helping the body burn fat more efficiently.
Second, how much fish is best to eat?
The Dietary Guidelines for Chinese Residents (2022) suggest that it is best to eat fish twice a week or 300 to 500 grams, and it is better to eat 40 to 75 grams of aquatic food every day. Avoid excessive consumption, especially in people with gout (fish is higher in purines).
Avoid these minefields!
1. Undercooked fish
Eating undercooked fish may infect the human body with parasites.
2. Cooking is important
Recommended: steamed, boiled soup (retain nutrients, reduce oil).
Not recommended: Frying at high temperatures (destroys omega-3s).
3. Pickled salted fish
During the curing process, nitrites react with amines, the protein breakdown products in the curing products, to form nitrosamines, which are powerful carcinogens. Long-term intake of nitrite by the human body will dilate blood vessels and increase the risk of cancer.