Fish is the staple of a balanced diet, and thanks to nutrients such as omega-3 fatty acids, it improves the functioning of the whole body.
Fish and seafood are part of a healthy diet. They are extremely useful for many reasons at once: they contain complete, animal protein that is well absorbed by the body, contains iodine and many other useful minerals, many useful omega-three fatty acids, as well as fat-soluble vitamins.
The benefits of fish are not limited to this, but more and more often data began to flash that marine inhabitants accumulate salts of heavy metals in themselves, and it is dangerous to eat them. More about benefits and dangers, as well as about the composition of different types of food, you can read more in detail on the pages of the project Healthy Food Near Me. But for now let's figure out – is all fish useful, how to choose it and how it can harm
Why is fish useful?
1. Improves heart health
Omega-3 fatty acids can reduce inflammation and protect the heart from chronic disease. In addition, eating fish reduces the likelihood of developing heart failure and coronary heart disease.
2. Source of vitamin D
Vitamin D is essential for calcium absorption and healthy bones. Many people don't get enough of it due to lifestyle choices, so fish in their diets is a great option to fill up on it.
3. Improves vision
Fish is one of the best sources of omega-3 fatty acids, which can improve vision and overall eye health.
4. Deep sleep
Vitamin D improves sleep quality and helps you stay awake in the middle of the night.
5. Eases the symptoms of rheumatoid arthritis
Rheumatoid arthritis is a chronic inflammation of the joints. And the frequent consumption of fish can reduce the pain of this disease.
6. Reduces cholesterol levels
According to leading nutritionists, omega-3 fatty acids help reduce the level of “bad” cholesterol in the blood, which is associated with the development of atherosclerosis.
7. Reduces the likelihood of developing autoimmune diseases
Eating oily fish can prevent the development of autoimmune diseases like type 1 diabetes. According to experts, vitamin D in fish has a positive effect on immunity and carbohydrate metabolism.
8. Accelerates metabolism
Eating fish has a positive effect thanks to omega-3 fatty acids, they accelerate the metabolism at rest and during physical activity, as well as fat oxidation.
9. Reduces blood pressure
Studies have shown that omega-3 fatty acids help lower blood pressure.
10. Improves concentration
Scientists have determined that adolescents aged 14-15 who eat more fish than meat have better concentration and stay distracted longer than those who eat less fish.
11. Protects the liver
Omega-3 fatty acids can break down triglycerides, reducing the risk of excess fat accumulating in the liver.
12. Helps to recover faster
Fish contains nutrients that help to recover from exhaustion.
Which one is the healthiest fish?
While fish is in overall very healthy, scientists have found a number of harmful substances in many species, such as mercury and polychlorinated biphenyls (PCBs). Fish, the harm from which is minimal, is represented by the following types:
- wild salmon;
- Atlantic mackerel and herring;
- perch;
- red mullet;
- sardine;
- coal fish;
- anchovies;
- Rainbow trout;
- pike perch;
- white tuna.
In terms of fat, white flesh fish is less saturated with fat than any other source of animal protein and other oily fish that are high in omega-3 fatty acids, or “good” fats, and are therefore more commonly used in dieters.
