Benefits of fish



Contents

  • 1 fish
  • 2 benefits of fish
  • 3 nutritional value of the fish
  • 4 References

Fish

Most of the fish are cold-blooded, and they are among the vertebrate aquatic animals. It is worth noting that there are more than 30,000 species of fish, many of which are considered edible, the most famous of which are salmon and cod. Herring, Mahi Mahi, Mackerel, Perch, tuna and sardines, as well as Tilapia, and many other types of tilapia Other fish, some fish live in fresh water, others in salt water, and their lengths range Between 10 millimeters to more than 20 meters, while weights range from 1.5 grams to thousands of kilograms. [1] [2]

Benefits of fish

Fish is known for its many benefits, as it is considered one of the sources rich in proteins and many important nutrients such as vitamins, minerals, and beneficial fatty acids, as it is characterized by its low calories , in addition to that there are many other benefits of eating fish, therefore it is advised to eat fish once to Twice a week to get its great benefits, and below, we mention some of these benefits: [3] [4]
  • Prevention of heart disease: In one study, it was found that not eating fish increases the risk of heart disease by 50% in women compared to women who eat fish once to twice a week, in addition to that it was found that eating fish that contain high amounts of omega 3- It reduces blood lipids, which in turn reduces the risk of heart disease , such as heart attacks and strokes.
  • Improving hair and skin health: It is worth noting that diets that contain a low percentage of fats lead to dry hair and skin , and depriving them of important nutrients. Omega-3 fats can also help treat psoriasis and other skin conditions.
  • Reducing depression: As many studies have found that consuming omega-3 fatty acid reduces the severity of depression more than prescription drugs, in one study it was found that taking omega-3 during pregnancy significantly reduces the risk of depression after pregnancy And omega-3 may also improve conditions for some mental disorders , such as Bipolar disorder.
  • Promoting brain development : Essential fatty acids found in fish such as omega-3 have an important role in the process of brain development and development in children. It has been found that omega-3 may help treat attention deficit hyperactivity disorder with hyperactivity. Attention deficit hyperactivity disorder (ADHD). In addition, regular fish consumption helps reduce brain function in old age, because it increases the gray matter in the center of the brain, the substance responsible for Emotion and Memory Control.
  • Provide the body with vitamin D: where is the fish that live in salt water source of vitamin D; which helps to prevent diseases, improve bone health, it is worth mentioning that every 113 grams of fish salmon provides the body with 100% of the recommended amount of vitamin D daily And some fish oils , such as whale liver oil, are very rich in vitamin D. One spoonful of them provides the body with 200% of its vitamin needs.
  • Reducing the risk of autoimmune diseases: fish consumption is associated with a lower risk of many autoimmune diseases such as Type 1 diabetes, in addition to some studies that have indicated that It helps reduce the risk of developing rheumatoid arthritis and multiple sclerosis, but other studies are still needed to confirm it.
  • Reducing the risk of asthma: Studies indicate that children who regularly eat fish have a 24% lower risk of developing asthma, although these results have not been applied to adults.
  • Eye protection from diseases: where studies have shown that people who eat more fish have a lower chance of developing macular degeneration, which is the main cause of poor eyesight and blindness. One study found that eating fatty fish once a week It was associated with a 53% lower risk of vascular degeneration.

The nutritional value of the fish

Fish contain many nutrients important to the human body, including vitamins, minerals and essential fatty acids. The following table shows the nutritional value of medium cooked salmon fish, without any additions, according to the Food and Drug Administration (in English: FDA): [5]

Food article Nutritional value
Calories 200 calories
Fats 10 g
Cholesterol 70 grams
Protein 24 grams
Sodium 55 mg
Potassium 430 mg
Iron 2% of the recommended daily amount
Calcium 2% of the recommended daily amount
Vitamin A 4% of the recommended daily amount
vitamin C 4% of the recommended daily amount
Saturated fat 2 grams

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