Eating fish is not only good for overall health, but fish, especially fish rich in omega-3 fatty acids have an important role in enhancing memory and improving mood, as well as protecting the brain against disease. cognitive decline.
1. Fish is a great food for health
Fish is one of the healthiest foods because it contains many important nutrients such as protein, various vitamins and minerals.
Fish is considered one of the heart-healthy foods. Many large observational studies show that people who eat fish regularly have a lower risk of heart attack, stroke and death from heart disease.
Researchers believe that fatty fish are even more beneficial for heart health due to their high content of omega-3 fatty acids.
Studies have also found that people who eat fish regularly are less likely to suffer from diabetes depression than. Many controlled trials also show that omega-3 fatty acids can fight depression and significantly increase the effectiveness of antidepressants. Fish and omega-3 fatty acids may also aid with other psychiatric conditions, such as bipolar disorder.
Eating fish is healthy because it contains many important nutrients.
Fish and fish products are one of the best sources of vitamin D, an important nutrient that many people are deficient in.
A 113g serving of cooked salmon provides about 100% of the recommended amount of vitamin D. Some fish oils, such as cod liver oil, are also rich in vitamin D, providing more than 200% of the daily value in one tablespoon (15ml).
Several studies link consumption of omega-3s or fish oils to a reduced risk of diabetes in children, as well as an autoimmune form of diabetes in adults. Studies also show that regular fish consumption is associated with a 24% reduction in the risk of asthma in children.
The omega-3 fatty acids in fish may also protect against age-related macular degeneration, a leading cause of vision loss and blindness, mainly in older adults.
2. Eating fish is good for brain and memory
When it comes to brain foods, fatty fish is often at the top of the list. As they are an excellent source of omega-3 fatty acids. This is an especially important nutrient for the body and brain.
Fatty fish is rich in omega-3 fatty acids that are good for the brain and memory.
About 60% of our brains are made up of fat, and half of that fat is composed of omega-3 fatty acids.
The brain uses omega-3s to build brain cells and neurons, and these fats are essential for learning and memory.
In addition, omega-3s also provide a number of other benefits to the brain such as they can slow age-related mental decline and help prevent Alzheimer’s disease.
An omega-3 deficiency has been linked to impaired learning, as well as depression.
Some studies show that people who eat fish regularly tend to have more gray matter in their brains. Gray matter contains most of the neurons that control decision-making, memory, and emotions.
The amount of omega-3 found in fish also has the effect of reducing stress and depression, so it is very suitable for people who are often under pressure from work or study. According to nutritionists, just eating fish at least twice a week, especially omega-3 rich fish, is enough to help improve mood effectively.
BS. Ha Phong
3. How much fish should be eaten?
Fatty fishes are the best fish rich in omega-3 fatty acids and vitamin D. These fish include: salmon, tuna, herring, mackerel, anchovies, sardines…
In a healthy diet, nutritionists recommend eating fish at least twice a week, especially fatty fish rich in omega-3 fatty acids.
However, to avoid the risks associated with eating fish regularly such as: fish contaminated with chemicals, mercury, we should choose fish that are caught or raised to standards in safe, unpolluted waters. infected.
Avoid eating fish with high mercury concentrations such as king mackerel, swordfish, shark, bigeye tuna, tilefish, orange sea bream…
at Blogtuan.info – Source: 24h.com.vn – Read the original article here