Why is it important to include fish in the daily diet?
Last reviewed: 23.04.2024
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Certified nutrition specialist Dana Reed explains why it is so important to include fish in the daily diet.
"Fish is an excellent source of protein, vitamin D, vitamin B, micronutrients and omega-3 fatty acids, which are absent in most foods. Some fish contain more omega-3 fatty acids and usually more vitamin D. People who regularly eat fish are less likely to develop stroke and other cardiovascular diseases, as well as depression, "says Dr. Reed.
Omega-3 fatty acids
Omega-3 fatty acids are divided into several species, the most necessary for the body - EPA and DHA, a person can get from sardines, salmon, mackerel and herring. Two to three times a week you need to include in the diet of fatty marine fish, which will provide the required amount of omega-3 fatty acids.
Seafood and calories
If you watch the weight and try to lose weight, while not wanting to give up tasty dishes, then fish and seafood will be excellent helpers. In addition to all the benefits, which we mentioned above, they contain even fewer calories than in lean chicken. The least amount of fats is found in scallops, molluscs and lobsters.
Salmon
Salmon boasts the largest amount of omega-3 fatty acids. Slightly less in sardines, mackerels and herring.
Varieties of fish and benefits
There is a misconception that if the fish is grown in farms, and not in natural conditions, it contains less omega-3 fatty acids. It's not like that, it's all about the fish. "Free" salmon can contain less omega-3 fatty acids than "bonded" body.
Raw fish
The use of raw fish is unsafe, because it is fraught with infection by parasites and pathogens. Therefore, when cooking fish at home, treat it at a temperature of at least 140 degrees. Also be vigilant when visiting sushi bars and buying ready-made rolls.
Fish and Pregnancy
Fish is a very useful product, which is recommended for future and nursing mothers. The use of omega-3 fatty acids has a beneficial effect on the mental development of the child and on his overall health.
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Chilled seafood and fish
Choosing chilled smoked fish and seafood should be careful. Such products are fraught with danger - a person runs the risk of contracting certain types of bacterial infection.
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What is the best way to cook fish?
The most optimal way of cooking fish is baking, because only in this way it is possible to preserve all the useful properties of fish in an unchanged form, and also to minimize the possibility of parasite infestation. Moreover, this method of preparation is best suited for people with cardiovascular diseases.