Fish is a real treasure trove of health, so eat it at least once a week, experts advise.
Fish is really the right food for the brain. Whether it’s a single fillet, baked or grilled, and no matter exactly how much omega-3 it contains, experts recommend consuming fish at least once a week.
Memory is much better in people who eat fish regularly than in those who do not, scientific research also shows.
"Our research shows that people who eat grilled, baked, or cooked fish rather than fried have a much better memory. However, we have not yet found a clear link between omega-3 fatty acid levels and changes in the brain. So, in essence, either Certainly, we have examined all the factors that affect life, and the diet is just one of them, "says the professor of psychiatry at the University of Pittsburgh, Dr. James Becker, as reported by the Daily Mail.
Therefore, add boiled, baked, or grilled fish to your ishtana, at least once a week.
How many times a week should you eat fish?
According to all research, fish is a food that rightly deserves the epithet "healthy food". As a source of protein, fish is comparable to the meat of domestic animals, but nutritionally it is much healthier, primarily due to the content of omega 3 fatty acids, which have been proven to be good for the health of the cardiovascular system. If you are not a fish lover, like most people in Serbia, maybe it's time to find out what you're missing.
How many times?
When it comes to reducing the risks to your health, especially heart and brain diseases, the general recommendation is that at least two meals a week contain fish (160-200 grams on average). Of that, at least one meal should be from fish rich in omega 3 fatty acids, which are salmon, mackerel, swordfish, sardines (sardines), therefore, bluefish. Serbs are behind in terms of fish consumption, and among the leading countries in terms of heart attacks and strokes, which is in itself an indirect proof of what we need to change in our diet.
Where is the upper limit, others will ask? Can you eat fish every day? This is a simple question, but you can't get an easy answer to it. Maybe I should start with the fact that in all the waters of the world, from the sea and the ocean to the rivers and lakes, there are simply not enough fish for everyone to eat every day. When it comes to Eskimos who consume fish every day, then it is clear that this other extreme is also possible, but the question is whether it is healthy.
The longer a sea fish lives and the larger it is, the more toxins and heavy metals (mercury) accumulate in it. These are swordfish, tuna, etc. Pregnant women, children, and the elderly should therefore not eat fish every day, especially not of this species. Mercury and heavy metals are not good for fetal development, nor are children. Mercury is not such a problem when using other fish that grow faster.
In adults who consume sushi and tuna more often, say twice a day, dizziness with a drop in concentration when doing work is possible. If you have these symptoms and eat fish often, still reduce it a little and the symptoms will disappear. Therefore, it is optimal to eat fish a couple of times (2-3) a week, which is quite enough to reduce the risks of the most severe heart and brain diseases and improve cognitive abilities.
If you follow the documentary shows about tuna fishing that are shown on cable networks, you will learn that the "golden age" of tuna fishing is long gone, primarily because high demand has led to the hunting of this species in certain areas and a significant reduction in others. Some researchers predict that we will devastate our seas and oceans by 2050 if we start (as a human species) eating more fish. Even if our goal is to eat fish twice a week, it is necessary to increase fish farming in fishponds.
Is fish from a pond as nutritious as wild fish?
Serbia does not have the sea, but it has rivers, lakes, and fishponds, so it is not surprising that the largest percentage in our stores comes from the latter. Globally, last year (2015), world fish production from ponds exceeded cattle breeding (66 million metric tons compared to 63). If all the standards of fish farming are respected, the nutritional value of the fish does not deviate from the caught fish, but not all of them work according to the standards.
In our shops, you can find cheap fillets of catfish - pangasius from Vietnam (from a pond in the Mekong River basin, which is the most polluted river in the world). This fish is significantly below the quality of domestic catfish, and significantly "richer" in terms of toxin content. The reason is the low standard (or absence of standards) of fish farming in Vietnam as well as the use of hormones given to fish to grow as soon as possible. This kind of fish can only break into the market at a price. In some EU countries, there is a ramp for this class W fish, and we seem to be a container of Europe. Unfortunately.
Fish at every opportunity
There are so many types of fish that you would limit yourself to just one, such as tuna, salmon, carp, or trout. Each has its own story and characteristics. For example, if you don't like fish bones - hake is perfect. Mild taste, it can be eaten by patients. Do you have a slim budget and do you like salmon? Try herring, for example.
Don't look for excuses that fish is expensive or difficult to clean or prepare, think positively, and if you haven't already, introduce fish twice a week. There are so many different ways to prepare it, and having in mind the simplicity and speed, I recommend, for example, hake with lemon and spices and in the oven baking bag. Combine fish with some vegetables such as potatoes and salad. Avoid deep-fried fish like gypsum, and if you like them, arrange them on a baking sheet with baking paper and right in the oven. Mackerel has a slightly heavy taste, it is caloric and not for every occasion, it is not recommended for pregnant women.
You don't have any time to prepare? Ok, then canned fish comes into play: tuna, mackerel, sardines, herring… but not often. Fish, especially tuna and mackerel, often come in vegetable oil, most often soybean, so drain such oil. If you do not like fish in oil, look for it in brine (saltwater). Read the declarations, they also list additives, so it is best to avoid such products. Either way, canned fish - only when you have to, because fresh (or frozen) is always better. Find time to cook.
If you have a little more culinary skills, fish soup is a dish to be proud of, especially if you prepare it in a cauldron, outside, catfish, carp, or some other river fish are already possible. Just find the right recipe, and you literally have them every step of the way… and enjoying a nutritious food like fish can begin!
Why is it good to eat fish?
We have all heard countless times that fish is extremely healthy and that it should be eaten more often. However, the data show that despite that, we actually eat fish rarely. When you read about the benefits of fish health, you may change your habits.
Healthy eyes
A large French study has shown that omega-3 fatty acids prevent the development of various eye diseases that come with age like cataracts or low vision. It is known that fish has exactly those healthy acids, so if you want healthy eyes, you know what to do.
Avoid a heart attack
Omega-3 fatty acids are also important for the normal functioning of the heart. People who eat fatty fish such as tuna or trout at least once a week (and fatty fish contains the most MK omega-3) are less likely to have a heart attack, according to numerous studies.
Increase brain power
Fish has been shown to improve brain function. According to an American study, people who regularly eat fish have a better concentration, but they also remember better. And again, the wonderful omega-3 fatty acids contribute to this. If you want to finally finish college or advance in your job - put fish on the menu.
Reduce the risk of rheumatoid arthritis
Rheumatic arthritis is one of the most common forms of arthritis and is quite uncomfortable. But the good news is that you can reduce the risk of these diseases. How? By consuming fish regularly, because, as the Swedish research showed, you reduce the risk of rheumatoid arthritis by as much as 50 percent.
Longevity
In addition to omega-3, fish has many other ingredients that are extremely healthy for the human body. That is why regular consumption of fish ensures longer life, and this is confirmed by several studies. According to some estimates, people who eat fish regularly live an average of two years longer.
Healthy skin
In addition to ensuring beautiful skin, fish also contribute to its health. Namely, the skin today is exposed to harmful UV radiation, and the ingredients of fish protect the skin and prevent the formation of cancer cells. These ingredients help the skin to regulate its natural oil production and thus provide greater protection.
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@Andjela99