The amazing health benefits of fish

The amazing health benefits of fish

The consumption of fish is common in many countries of the world, not only because of its convenience, but also because of its great health benefits.

So what is “fish”?

As you know, fish are aquatic creatures with gills and fins instead of limbs. The total number of the fish group is about 32,000 different species, including predators. A rich in fish diet is very healthy, as some species are whole “storehouses” of nutrients and essential fatty acids. Despite the wide variety and distribution of these creatures in the world’s oceans, lakes, and rivers, only a small percentage are regularly consumed by humans.

Nutritional value

When it comes to nutritional value, saltwater fish can provide high levels of vitamin D, vitamin B12, selenium and protein along with high concentrations of omega-3 and omega-6 fatty acids, which are essential for human health. Nutrient content will vary greatly among fish species: some of them can be healthy, while others may result harmful due to the presence of heavy metals.

Health benefits 

There are interesting health studies related to regular fish consumption, which can reduce the risks of depression, autoimmune diseases, and even PMS (Premenstrual Syndrome) symptoms. Below are listed some benefits associated with fish consumption:

  • Metabolism acceleration, which improves weight loss
  • Helps heal liver disease
  • Reduction of unpleasant PMS symptoms like mood swings and cramps
  • Positive effects on brain structures, improving concentration and preventing Alzheimer’s disease
  • Reduction of heart attacks and strokes risk
  • Reduction of the risk of autoimmune diseases
  • Support for the body in type I diabetes and its consequences
  • Improvement of sleep quality and prevention of insomnia
  • Positive effect on the skin and in the treatment of acne (pustular lesions)
  • Supply of essential nutrients for the development and growth of the body
  • Normalization of blood pressure and cholesterol as protective factors for the cardiovascular system
  • Relief of pain and discomfort in rheumatoid arthritis
  • Strengthening of vision and eye health in general
  • Prevention of cancer
  • Alleviation of asthma attacks in children

How should fish be stored?

Once a fish has been caught or purchased, it is important to know how to properly preserve it in a safe and healthy manner.

  • Cooked fish: after cooking, fish can be stored for 3-4 days. However, it is best to eat it the same day immediately after cooking.
  • Smoked fish: To avoid food poisoning, smoked fish should be kept in the refrigerator no more than 4-5 days. Be sure to pack it hermetically in plastic food wrap.
  • Fresh fish: Most refrigerators cannot preserve the flavor or aroma of the fish overnight. You can do this by using food ice or ice packs that you wrap the fish around to keep it at a low temperature. This will keep it fresh and preserved for days to come.
  • Frozen fish: If you want to freeze fresh fish, make sure it is not wet and then place it in the freezer.

Side effects

In general, consuming fish is considered a healthy practice. But there are some side effects to avoid.

  • The greatest health risk is the presence of mercury, which is dangerous as a toxic element for human health.
  • Many types of fish are susceptible to contamination by certain bacteria or parasites that can cause infectious diseases.
  • Lactating and pregnant women should be especially careful when choosing and eating fish.

There is data regarding which fish are considered healthier and which are more dangerous.

These fishes can be dangerous:

  • Spanish mackerel
  • Eel
  • Tilefish
  • Shark
  • Swordfish

These fishes are healthy:

  • Wild rainbow trout
  • Bluefish (loofish)
  • Salmon
  • Atlantic herring

Sources

Top ten foods rich in polyphenols

Read

Switching to a healthy lifestyle helps reduce risk of dementia

Read