Which fish is useful and Why
Fish is a very nutritious product. It is rich in protein, vitamins and minerals that are essential for good health.
Why fish is good
- restores the heart rhythm;
- reduces inflammation of tissues and symptoms of rheumatoid arthritis;
- reduces depression.
- slows down the decline in mental ability of elderly people.
Which fish is the most useful
Although fish is in principle very useful for health, in many species scientists have found a number of harmful substances such as mercury and polychlorinated biphenyls. Fish, whose harm is minimal, are represented by the following species:
- wild salmon;
- Atlantic mackerel and herring;
- charcoal fish;
- rainbow trout;
- white tuna.
As for fat, fish with white flesh is less fatty than any other source of animal protein and other types of omega-3 fatty fish, or “good” fats, so it is more often used in diet.
How much fish do you need to eat
A person needs at least two servings of 100 grams of fish a week: once with nonfat and the second with oily fish.
The above-described benefits of omega-3 amino acids are maximally disclosed in the oily varieties of sea fish, but most of them are red fish, salmon.
Red fish for healthy joints
The main danger of rheumatoid arthritis is the wear of the joints, which leads to deforming changes. Red fish contains biologically active peptides that can regulate and enhance the synthesis of collagen, which increases the density of joint cartilage and prevents pain and inflammation.
Improvement of brain function
Red fish consumption really helps to develop (or preserve) mental abilities and relieves stress. The brain is 60% made up of fat, particularly omega-3, and its rich red fish, when used regularly, reduces the frequency of depression and aggression in children and adults, and in older people prevents the violation of cognitive brain functions.
Red fish: benefits for heart and blood vessels
Useful fats in red fish reduce blood clotting. Normal speed of blood flow through the vessels is about 60 km/hour. This speed directly depends on the viscosity, density of the blood and its composition. Protein in red fish reduces the coagulability of human blood, preventing the formation of platelets and blood clotting. Excess platelets leads to narrowing of the walls of blood vessels and difficult blood flow, which affects all organs, primarily – heart, brain, kidneys and eyes. Without red fish in the diet, the body is prone to stroke, arrhythmias, high blood pressure, and even heart attack.
Improvement of hematopoiesis
Omega-3 fatty acids in fish also play an important role in the production of hemoglobin molecules, which carry oxygen in red blood cells, as well as in the management of nutrients passing through the cell membrane. They also prevent the harmful effects of fats that are harmful to the body.
Beneficial properties of red fish for the human eye
Only two 100 grams of red fish a week significantly reduce the risk of yellow spot degeneration (chronic eye disease, resulting in loss of sight). For the treatment and prevention of “dry eye syndrome”, the optimal dose is 2-4 servings of red fish per week.
The use of red fish for insomnia
Tryptophan in red fish acts as an effective natural sedative. Scientific research has proven that tryptophan helps you fall asleep quickly and sleep fully.
Although the river fish does not have a lot of healthy fats, it is ideal for lunch or dinner, because it contains a lot of easily digestible protein. Just one serving of river fish per day provides more than a third of the daily physiological norm of protein intake for adults. River fish is an ideal product for the leaner.
In 100 grams of perch (cooked without fat) contains no more than 100 kcal, of which as much as 20 grams of protein, and only 4 grams of fat.
One serving (100 grams) of river fish is contained (per cent of the recommended rate for adults):
- 25% cholesterol
- 20% of iron norm for men and 9% for women;
- 8% calcium;
- 11% copper;
- 42% of manganese;
- 25% selenium;
- 32% of vitamin B-12;
- 8% niacin (PP, B3);
- 7% pantothenic acid (vitamin B5).
Vitamin D combined with calcium in river fish prevents brittleness of bones and teeth, preventing osteoporosis.
Despite the fact that river fish increases the secretion of gastric juice, stimulates digestion by improving fermentation from the pancreas, nevertheless, the dishes from river fish are useful even for pests. In case of gastritis with reduced acidity, poured, river fish ear, or a piece of steamed fish, give a curative effect.
Dietary meat is characterized by pikeperch. The main thing is that it is very easy to cook. It is enough just to separate the fillet, lightly salt and pepper, splash lemon juice, and put in the steamer for 20 minutes. With rice on a side, this dish will suit literally everyone.