What are the benefits of eating fish? What are the specific nutritional values?
Fish have rich nutritional values
The protein content in fish is about 15-24%, so fish meat is a good source of protein, and these proteins have a very high absorption rate, with approximately 87-98% being absorbed by the human body. The fat content in fish is much less than that in livestock meat, and fish contain special -3 series fatty acids, such as EPA (Ecosapenoic acid, eicosapentaenoic acid) and DHA (Decosahexanoid acid, docosahexaenoic acid).
In addition, fish oil also contains abundant vitamins A and D, especially in the liver of fish where the content is the highest. Fish also contain water-soluble vitamins B6, B12, niacin, and biotin. Fish also contain minerals, most notably sardines or mackerels, if eaten with the bones, they are an excellent source of calcium; seawater fish contain rich iodine; other minerals such as phosphorus, copper, magnesium, potassium, iron, etc., can also be obtained when eating fish.
DHA is the key element to promote brain power
Why do we often hear that eating fish makes you smarter? There is actually scientific evidence behind it. The DHA contained in fish mainly exists in the brain, retina, and nerves in the human body. DHA can maintain the normal function of the retina, and infants especially need this nutrient to promote healthy vision development; DHA also greatly helps in the development of the human brain and intelligence, and is an indispensable nutrient for the growth of the nervous system.
Generally, seafood contains DHA, but deep-sea fish such as salmon, mackerel, sardines, saury, and codfish contain the most, especially in the fat tissue near the fish's eyeballs. Cod, tilapia, and black porgy have high oil content, but their -3 series fatty acid content is not very high; tuna, yellow croaker, sea bass, and white ribbonfish have even lower -3 series fatty acid content.
DHA is particularly important for the rapid development of fetal and infant brain development. Infants cannot produce enough DHA required for brain cell and nerve development on their own, and their DHA must come from breast milk or baby formula. Breast milk is rich in DHA, and breastfed infants develop better in visual and cognitive abilities compared to those fed with baby formula. The longer infants are breastfed, the higher their IQ will be, and their academic performance will be better later in life. Therefore, breast milk is the best food for infants.
However, if the mother does not supplement enough DHA-rich foods during pregnancy or breastfeeding, there may not be enough DHA in her body, which could result in insufficient DHA concentration in the infant. Pregnant and breastfeeding women should consume more deep-sea fish to increase the amount of DHA in their bodies during pregnancy, or pass it on to the baby through breastfeeding. If it is inconvenient or disliked to eat fish, DHA supplements in capsule form might be considered. When the mother cannot or stops breastfeeding, DHA should be added to the infant's diet, such as choosing baby formula fortified with DHA, or making more fish-based complementary foods. However, some baby formulas do not contain added DHA, so attention should be paid to the label when purchasing.
People suffering from Alzheimer's disease have, on average, 30-40% less DHA in their blood than normal people. People who often eat fish are less likely to experience mental deterioration, and it can even improve symptoms of Alzheimer's disease. Even for generally healthy individuals, a lack of DHA can lead to reduced memory and learning ability.
Medical research has proven that eating fish regularly has many benefits
The protein-rich fish meat can help children, children, and teenagers grow and develop, and also aid recovery and healing when sick or injured. Moreover, the protein in fish meat has shorter muscle fiber structures and less connective tissue, so fish meat feels finer and smoother compared to other livestock meats, and is easier to digest, making it very suitable for young children and elderly people to eat. Fish contain less fat than livestock meat, so it has fewer calories.
Medical research has found that the proportion of Eskimos suffering from cardiovascular diseases is very low, originally because their diet contains large amounts of sea fish rich in EPA and DHA; surveys in Japan also found that residents in coastal fishing villages have a lower incidence of cardiovascular diseases than inland farmers. The two special -3 series fatty acids, EPA and DHA, in fish meat can lower lipid levels, especially triglycerides and low-density lipoprotein cholesterol (bad cholesterol), and make platelets less likely to aggregate, thus preventing thrombosis-induced cardiovascular diseases and strokes, protecting the heart.
Studies in Finland have found that people who eat less than one fish per week are more likely to suffer from mild depression than those who eat fish regularly, because the EPA and DHA in fish meat can eliminate worries and prevent schizophrenia. In short, eating fish can make people healthier and smarter.
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