What are the benefits of eating fish?

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14 Feb 2024

For those who say 'I eat whatever comes out of the sea', what are the benefits of what you eat to your body? Let's learn together!

Fish forms an important part of a balanced diet. Fish and other seafood contain long-chain omega-3 fats, minerals such as vitamin D and selenium, and are high in protein and low in saturated fat. Consuming fish or taking fish oil has been shown to be beneficial to heart health and blood vessels. According to a comprehensive review, consuming 1-2 servings of fatty fish per week reduces the risk of dying from heart disease by 36%.

These essential nutrients found in fish help keep the heart and brain healthy. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are two Omega-3 fatty acids found in fish. The body does not produce omega-3 fatty acids, so they must be obtained from food. Omega-3 fatty acids are found in all types of fish, but are especially high in fatty fish. Salmon, trout, sardines, herring, mackerel and tuna are among the oily fish.

The benefits of eating fish are listed below.

Protects the immune system
Improves intelligence
Reduces the risk of diabetes
It is a storehouse of Omega 3
Increases children's attention
Strengthens bones
Good for joint pain
Repairs cells
Reduces the risk of Alzheimer's disease

1. Protects the Immune System

Fish is a food rich in various vitamins and minerals such as vitamin D, vitamin B12 and niacin. Fish is a good source of protein, which plays a role in protecting muscles, organs and blood vessels. Protein contributes to supporting hair growth, cell division and hormone signaling. It is used by the entire system of the body. Fish is also high in iodine, a mineral that cannot be produced by the body on its own. Iodine plays an important role in the function of your thyroid, which controls things like appetite and the immune system.

When consumed in season, fish is a very important food for protecting and strengthening the immune system, thanks to the fatty acids it contains. Studies have shown that consuming fish regularly provides protection against flu and infections. For this reason, it is recommended to consume fish twice a week during its season.

2. Improves Intelligence

Omega-3 fatty acids are essential for growth and development. Fish also increases gray matter in the brain and slows down the aging process. Neurons that process information and retain memories are located in gray matter, the main working tissue of the brain. Studies have shown that people who consume fish once a week have more gray matter in the center of their brains, which regulates emotion and memory. However, studies have shown that people who consume fish have a lower risk of depression. Fish oil contains omega-3 fatty acids, which are antidepressant.

It has also been shown that babies of mothers who consume fish regularly in the first three months of pregnancy have an increase in learning, perception, and hand functions such as grasping and holding during infancy. DHA in the composition of fish, which helps intelligence development in babies and children, is very effective in the healthy development of vision and neurological development.

3. Reduces the Risk of Diabetes

Fatty fish such as salmon, herring, anchovies, sardines and mackerel are rich in Omega-3 fatty acids DHA and EPA, which are beneficial for heart health and reduce inflammation. Regular and sufficient consumption of these fats is important for diabetic individuals who have a high risk of heart disease and stroke.

Omega-3 significantly reduces the risk of diabetes in young individuals. By increasing the function of insulin, it provides protection against Type 2 diabetes. For this reason, it is recommended that diabetic patients and people at risk of diabetes eat fish regularly.

4. It is a storehouse of Omega 3

Fish, unlike other animal-derived foods, is high in omega 3 fatty acids, commonly known as unsaturated fatty acids. Omega 3 is a very beneficial fat that is found primarily in fish and cannot be produced by the body. Omega 3 is found in high amounts in cold water fish such as salmon, mackerel, sardines and tuna. In addition to its benefits for cardiovascular health, Omega-3 reduces the risk of macular degeneration and plays a role in regulating blood sugar.

Omega-3 fatty acids appear to be associated with preventing and reducing coronary heart disease when taken regularly. These fatty acids minimize coronary plaque, lower triglyceride levels, and may help lower blood pressure.

5. Increases Children's Attention

Consuming fish is very important for growing children. It is thought that children who eat enough fish at least once a week improve their attention and perception skills. Fish contain high amounts of substances necessary for the body, such as protein, phosphorus, vitamin D and calcium. Amino acids contained in the proteins in fish play an important role in the body. The vitamin D it contains contributes especially to the development of the body's bone system and to the prevention of osteoporosis that may occur in older ages.