We all know that fish should be included in the diet. And in the minds of many, Thursday is firmly established as a “fish day”. This tradition has been established since the 70s of the XX century, and in some places of public catering, it is still being implemented. Friday is a gambling day! Grab all the snacks, call all your friends, and play casino blackjack online games!
5 Great Reasons to Eat Fish: Insights from Food & Beverage Magazine
According to modern domestic and international recommendations on the principles of healthy eating, nutritionists advise eating fish more often than once a week. And that’s why.
Useful Fats
Fish, especially oily and marine, are a source of omega-3 fatty acids. They help reduce the risk of cardiovascular disease. It is believed that eating from one to four servings of the product provides the body with a sufficient amount of a useful nutrient. One serving is approximately 130 g of fatty acid. And it is better if it will be one of the representatives of red salmon varieties. You can try salmon, chum salmon, sockeye salmon, and pink salmon. Also great are herring and mackerel, only not too salty. Omega-3s are lower in white fish. But if the recommended number of servings of any type of seafood is present in the diet, then there is no need for additional supplementation.
Vitamin D
Source of vitamin D. Unfortunately, due to the geographical location in our country there are not so many sunny days to fully provide the body with this important vitamin. And the list of products containing it is not such a long list. And here again, fatty sea fish, such as salmon or herring, come to the rescue. No one, except for the inhabitants of the sea, can boast of such a wealth of vitamin D3.
Protein
Fish is an excellent source of complete animal protein. It is well-digested and absorbed. In recent years, WHO recommends limiting the consumption of red meat: beef, veal, pork, and lamb. It is to reduce the risk of heart disease. And fish is an alternative source of protein and a way to prolong life.
Calcium
Source of calcium. Canned fish products come to the rescue here. There are soft bones that contain an important trace element. It is desirable that canned food be not in oil, but in water and with a small amount of salt. In addition, such fish is perfectly “revealed” in vegetable salads.
Many Other Classes Of Vitamins
The list of useful vitamins and microelements that the inhabitants of the seas and oceans share with us is actually very impressive. Fish contains B vitamins, phosphorus, zinc, iodine, and selenium.
For example, phosphorus is essential for healthy bones and teeth. It is also part of the DNA, and cell membrane, and is involved in the work of enzymes. With a lack of an element, muscle weakness, bone pain, and the risk of infections increase. Iodine is necessary for the functioning of the thyroid gland, which is the “regulator” of almost the entire body. Our immunity, skin condition, and the work of enzymes depend on zinc reserves.
Conclusion
As you can see, the fish is really very useful. If you watch your diet and eat. Eat two servings of fish per week, and have one of them be sea oily fish. For an adult, this is quite enough. Of course, the product must be fresh. Pay attention to the appearance, storage method, and expiration date of the product when buying. If the fish was subjected to “quick” freezing, then in value it will not be inferior to the fresh version. This method of freezing allows you to save all the useful substances. The main thing is that this process should not be repeated.
