Fish meat is popular because of its unique taste and rich nutrients. In the festive family banquets of ordinary people, fish and meat are an indispensable dish. As the folk saying goes: "No fish is not a feast", which just highlights the prominent position of fish in the minds of the people.
Whether you love fish food or not, you must have heard of sayings such as "eating fish is good for wisdom, eating more fish is good for wisdom, and eating fish regularly is also good for brightening the eyes". But does fish really have so many benefits? This can't help but make people curious.
1. The benefits of eating fish
1. Reduce the risk of cardiovascular and cerebrovascular diseases
Fish contains a substance called EPA, which cannot be synthesized in the human body on its own and must be obtained through external ingestion. EPA has significant health benefits, as it effectively lowers blood cholesterol and triglyceride levels, while softening blood vessels, improving blood circulation, and reducing the formation of blood clots. These effects make EPA play an important role in the prevention of cardiovascular and cerebrovascular diseases such as myocardial infarction and cerebral infarction.
According to a study by Harvard University in United States, those who eat fish 1 to 3 times a month and consume about 30 grams each time have a 43% lower risk of ischemic stroke than those who do not eat fish at all.
2. Reduce the risk of bowel cancer
A 15-year study by the International Agency for Research on Cancer (IARC) involving 476,000 people showed that those who maintained a high fish intake over a long period of time were 12% less likely to develop bowel cancer than those who did not eat or ate less fish.
This finding may be closely related to the abundance of nutrients in fish, especially a variety of inorganic salts, vitamins and unsaturated fatty acids. Among these nutrients, vitamin A plays an important role in protecting the body's immune function, while vitamin B1 is an active substance that is essential for the proper functioning of the digestive system.
However, for many people, it may not be easy to ensure that they are getting enough fish every week. In this case, fish oil becomes a good choice. In fact, fish oil is more concentrated in nutrients, so its effects are even more significant!
3. Relieves joint inflammation
As people age, articular cartilage gradually degenerates, which can lead to osteoarthritis. However, a research institute in United States recently found that the omega-3 fatty acids contained in fish have significant anti-inflammatory and antioxidant effects, which can effectively reduce joint inflammation and show some alleviation and inhibition effects on the degeneration of articular cartilage. Therefore, in order to increase the intake of Omega-3 fatty acids, we can eat some deep-sea fish appropriately, such as salmon, tuna, mackerel (also known as small mackerel), herring, halibut, etc.
4. Good for the brain and prevents Alzheimer's
We often hear the saying that those who eat fish regularly tend to be smarter. This is not groundless, but has solid scientific support. The reason for this is that fish are rich in DHA, a substance known as the "natural brain gold" that plays a vital role in brain development. It not only helps to build neural networks and increase the speed of information transmission, but also significantly repairs damaged brain cells.
Research data show that the blood DHA content of people with dementia symptoms is generally 30%~40% lower than that of healthy elderly people. This finding means that older adults may be effective in reducing the risk of dementia if they increase their fish intake.
Second, these 5 types of fish, it is recommended that you eat more
1. Sea bass
Sea bass is rich in a variety of nutrients, including protein, A and B vitamins, calcium, magnesium, zinc, selenium, etc., and is relatively high in DHA. In addition, sea bass also has the effect of treating fetal restlessness and postpartum lack of milk. For expectant mothers and lactating women, moderate consumption of sea bass can not only nourish the body, but also avoid obesity caused by overnutrition.
2. Crucian carp
It is rich in high-quality proteins that are easily absorbed by the body. At the same time, it is also rich in a variety of nutrients such as fat, hydrochloric acid, and calcium. In the theory of traditional Chinese medicine, crucian carp is regarded as a sweet and flat food, which can strengthen the spleen and stomach, invigorate qi and breast, and have the effect of water dehumidification.
3. Hairtail
Hairtail is a fish rich in polyunsaturated fatty acids and beneficial minerals such as magnesium and selenium, which have a good protective effect on the cardiovascular system. In coastal cities, people are fortunate enough to be able to taste fresh hairtail, and some even keep its scales when cooking to preserve more nutrients. However, in inland areas, frozen hairtail is usually only available, and its scales may have a heavier fishy smell, so careful handling is required before cooking to ensure taste. It is worth mentioning that the meat of hairtail is tender and has few spines, which is very suitable for children and the elderly, which is safe and nutritious.
4. Yellow croaker
Both large and small yellow croaker are nutritious ingredients rich in protein, unsaturated fatty acids, vitamin B2, niacin, vitamin E and many minerals, especially selenium. As an indispensable trace element in the human body, selenium has excellent antioxidant function and plays a vital role in cardiovascular protection and maintenance of myocardial health. The data shows that the selenium content of large yellow croaker is 42.6 mg per 100 grams, and the selenium content of small yellow croaker is as high as 55.2 mg per 100 grams, which makes them a good food choice for selenium supplementation.
5. Whitebait
Despite their small size, whitebait is packed with nutrients. It is not only a high-protein, low-fat health food, but also worth mentioning that its calcium content is considerable, and micronutrients such as potassium, magnesium, and selenium are also readily available.
In the theory of traditional Chinese medicine, whitebait is endowed with excellent therapeutic value. It can nourish the spleen and stomach, help improve lung function, and promote fluid metabolism. Especially for those with a weak spleen and stomach, whitebait is an ideal therapeutic food. However, consumers should be mindful when making purchases, choosing whitebait that are milky white and shiny, while those that are too transparent should be avoided as they may have undergone unnecessary post-processing.
3. Try not to eat these three kinds of fish
1. Marinate the salted fish
The International Agency for Research on Cancer (IARC) has classified Chinese-style salted fish as a Class 1 carcinogen. The nitrite contained in salted fish is recognized as a Class 2A carcinogen, and long-term intake can easily lead to vasodilation, thereby increasing the risk of cancer.
2. Wild fish
In the wild environment, there are many uncontrollable and unforeseeable pollution factors, such as microplastics, metal pollution and pesticide pollution. To make matters worse, these environments can harbor poisonous fungi, algae, and parasites. In light of this, we strongly advise against eating wild fish at will to avoid potential health risks.
3. Raw rolling fish
Freshwater fish can carry "liver flukes", which can pose a threat to human health if left behind if they are not cooked thoroughly. It may invade liver cells and bile duct epithelial cells, which can lead to inflammation and even serious consequences such as organ failure.
In light of this, it is essential to cook freshwater fish when it is fully cooked. If you choose to eat fish fillets, you should use boiling water at 90-100°C for no less than 15 seconds to ensure food safety.