According to an online report, as we know, saturated fat causes an increase in cholesterol, cardiovascular disease, and blood pressure, but unlike red meat, the fat in fish meat is unsaturated, and this adds to the healthiness of consuming fish in the diet. Also, most of the unsaturated fat in fish is omega-3. Each person can consume between 1.10 to 1.600 grams of omega-3 daily, and consuming one to two servings of fish per week can meet this requirement. Isna wrote in a news: Due to its unsaturated fat, fish plays a protective role in the health of blood vessels, lowering blood pressure and preventing cardiac arrhythmias. Consuming fish in high amounts can also reduce blood triglycerides. Due to the role of omega-3 in improving the function of the brain and vision cells, consumption of fish and aquatic products prevents the problems of old age, including Alzheimer’s disease and vision problems caused by macular degeneration (AMD) in the elderly. One of the important benefits of fish is its anti-inflammatory properties due to the presence of omega-3. This property, along with the presence of vitamin D in fish, prevents diabetes, depression, and autoimmune diseases, including MS and rheumatoid arthritis.
The importance of fish consumption during pregnancy
It is very necessary to consume fish during pregnancy and breastfeeding. Omega-3 found in fish during this period is very effective in the development of brain cells and vision of the fetus. One of the important food sources of iodine are aquatics, which due to the limited food sources containing iodine, consumption of this category of food is highly recommended for people with iodine deficiency who are suffering from goiter and hypothyroidism. Aquatic products are also an excellent source of phosphorus, a nutrient that, along with calcium, is essential for bone formation and improved growth. Fish protein is also easily digested and highly absorbed compared to other meats. Due to the importance of this food in health, nutrition experts recommend consuming fish or aquatic products at least twice a week, which is more important for the elderly, pregnant and lactating mothers, children and growing teenagers.
Nutritional considerations about fish consumption
Along with all the properties of aquatic products, cooking helps to preserve the nutritional value of this food. Cooking fried seafood causes weight gain and cardiovascular diseases. Also, the continuous consumption of smoked fish increases the possibility of getting cancer, so it is recommended to cook more fish by steaming or frying in less oil. Also, to increase the nutritional value, it is suggested to use a variety of vegetables along with the fish.
