People who keep to a diet should include a sufficient amount of nutrients, vitamins and minerals in it. Reducing the caloric content of the diet, we risk losing those vitamins and minerals that are necessary for our body. In addition, we risk reducing the level of protein in our body that may lead to loss of muscle mass. If we want to stay healthy while dieting, we should include healthy food, such as fish, in our diet.
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Fish is a very popular product among people who live near the sea. Statistics says that people who eat more sea food usually live longer in comparison to those who eat less fish or do not eat it at all. It happens, because fish and other sea food contain a lot of protein, vitamins, microelements and other substances that are very useful for our body. One of the most valuable substances that we can get from fish is Omega 3.
What is-Omega 3?
Omega-3 includes different kinds of necessary polyunsaturated fatty acids that are not produced by our body, and that we can get only from food.
These fatty acids significantly reduce the level of cholesterol in blood. It can also have a beneficial effect on our brain, heart and blood vessels, because it prevents the formation of atherosclerotic plaques that clog our vessels.
Omega-3 fatty acids can be found in fresh fish such as mackerel, herring, tuna, halibut, trout and salmon.
Fish is a good source of vitamins
The digestion of fish requires less time in comparison with meat or chicken. The digestion speed of meat is about three or four hours, and the digestion speed of fish is just about two hours.
Moreover, fish is a great source of fatty acids and Omega-3 in particular, as well as vitamin A and vitamin D.
Sea fish is very useful for our body, because it contains a lot of phosphorus and iodine that many people experience a deficiency of. Because of the high content of phosphorus, fish has a very good effect on the work of our nervous system; it increases its the efficiency and eliminates lethargy. When a body experiences lack of phosphorus, the nervous system ceases to function normally and cannot conduct nerve impulses at the required speed.
Fish is also rich in iodine. Iodine also has a good effect on our endocrine system. It helps our thyroid gland to work properly.
In addition, fish is a low-calorie product and, because of that it can be a part of a dietary menu. If you want to lose some weight and at the same time get a lot of useful microelements, choose low-fat fish, for example cod, pollock, mackerel, and others.
Is fish always good for your health?
Fish can cause worms if improperly cooked. The source of these parasites can be raw fish, sushi in particular. Freshwater fish is the most dangerous in this sense. Such fish should necessarily be roasted or boiled. You have to remember that smoking cannot destroy these parasites. Moreover, smoking has an ability to turn fish from a useful product into a harmful one, because smoked fish contains a lot of carcinogens that provoke cancer.
Another danger of fish is the concentration of neurotoxin methylmercury in it. This substance can sharply affect neurodevelopment and cardiovascular health. The researchers from Harvard stated that about 18 per cent of neurotoxin methylmercury we get comes to our body with fish including freshwater fish and sea fish. In addition, they estimated that Pacific Ocean accounts for a half of total neurotoxin methylmercury exposure.
Fish is a product rich in nutrients and useful microelements. It has positive effect on our health, and because of that it should be a part of any diet. But people should remember that the way fish is cooked and the place where it was caught are also really important, because they directly influence its quality.
The Benefits of Eating Fish – Beachbodyondemand.com
The benefits of eating fish – Seafood.edf.org
Benefits and Risks of a Fish Diet – Should We Be Eating More or Less? – Medscape.com
Decadal Changes in the Edible Supply of Seafood and Methylmercury Exposure in the United States – Ehp.niehs.nih.gov