Fish is packed with nutrients, including high-quality protein, iodine, and various vitamins and minerals. Fatty fish, such as salmon, sardines, tuna, and mackerel, are particularly rich in omega-3 fatty acids. These are essential for optimal body and brain function and are linked to a reduced risk of numerous diseases. Fish also provides vitamin D, a fat-soluble nutrient that many people are deficient in.
To meet omega-3 needs, adults can consume two to three servings of salmon each week, with each serving weighing approximately 100-120 g. Recommended preparation methods include steaming, pan-frying with minimal oil, grilling, or serving with a lemon-butter sauce.
Fish is recognized as one of the best foods for cardiovascular health. Fatty fish are especially beneficial due to their high content of omega-3 fatty acids. Consuming fish is associated with lower rates of coronary heart disease and reduced mortality from heart conditions.
Omega-3 fatty acids are essential for growth and development. Docosahexaenoic acid (DHA), a type of omega-3 fat, is particularly important for the development of the brain and eyes. Eicosapentaenoic acid (EPA), another omega-3 fat, plays a significant role during pregnancy by supporting cardiovascular health and immune responses in fetal development.
Pregnant and breastfeeding women are often advised to increase their intake of fish rich in omega-3 fatty acids. However, it is important to avoid fish with high mercury levels, as these can be linked to brain development issues. Pregnant women should limit their consumption to low-mercury fish, such as salmon and sardines, and not exceed 340 g per week.
Brain function often declines with age. While mild memory loss can be a normal part of aging, it is also associated with neurodegenerative diseases like Alzheimer's. Studies indicate that individuals who consume fish twice a week tend to have more gray matter in their brains, which is linked to a slower rate of memory decline compared to those who eat less fish.
Omega-3 fatty acids may help to alleviate symptoms of depression and can significantly enhance the effectiveness of antidepressant medications. They may also support other mental health conditions, such as bipolar disorder.
Regularly consuming fish, even once a week, may reduce asthma and wheezing in children under 4,5 years old. The omega-3s found in fatty fish like salmon, sardines, and herring possess anti-inflammatory properties that can soothe airways, decrease allergic reactions (IgE), and improve lung function.
Excessive exposure to blue light can diminish sleep quality, and a deficiency in vitamin D is also considered a contributing factor. The omega-3 fatty acids in fish not only directly influence cognitive processes but also play a role in improving sleep.
*Bao Bao (According to Healthline)*
