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Monday, November 16, 2020

HEALTH BENEFITS OF FISH

                                   HEALTH BENEFITS OF FISH

                                                         

HEALTH BENEFITS OF FISH: Fish is a low-fat high quality protein. Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin).


Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.

The American Heart Association recommends eating fish at least two times per week as part of a healthy diet.

Fish is packed with protein, vitamins, and nutrients that can lower blood pressure and help reduce the risk of a heart attack or stroke.

Here are 8 health benefits of eating fish that are supported by research.

1. LOWERS THE RISK OF HEART DISEASES:

According to a review published in the American Journal of Cardiology, fish consumption is associated with a lower risk of fatal and total coronary heart disease.

Fish is high in heart-healthy omega-3 fatty acids which can reduce inflammation, help protect your heart, and stave off chronic disease.

Unsurprisingly, many large observational studies show that people who eat fish regularly have a lower risk of heart attacks, strokes, and death from heart disease.

In one study in more than 40,000 men in the United States, those who regularly ate one or more servings of fish per week had a 15% lower risk of heart disease.

Researchers believe that fatty types of fish are even more beneficial for heart health due to their high omega-3 fatty acid content.

2. BEST  DEITERY SOURCE OF VITAMIN D:

Vitamin D has received a lot of mainstream attention in recent years.

This important vitamin actually functions like a steroid hormone in the body, and a whopping 41.6 percent of the U.S. population is deficient in it.

Fish and fish products are the best dietary sources of vitamin D, by far. Fatty fish like salmon and herring contain the highest amounts.

A single four ounce (113 gram) serving of cooked salmon contains around 100 percent of the recommended intake of vitamin D.

Some fish oils, such as cod liver oil, are also very high in vitamin D, providing more than 200 percent of the recommended intake in a single tablespoon.

If you don't get much sun and don't eat fatty fish regularly, then you may want to consider taking a vitamin D supplement.

3. BEST ANTI-DEPRESSANT:

Fish is a natural anti-depressant, and can help you fight depression and mood swings. So, eating fish can actually keep you happier and healthier.

Depression is a serious and incredibly common mental disorder.

It is characterized by low mood, sadness, decreased energy and loss of interest in life and activities.

Although it isn't talked about nearly as much as heart disease or obesity, depression is currently one of the world's biggest health problems.

Studies have found that people who eat fish regularly are much less likely to become depressed.

Numerous controlled trials have also found that omega-3 fatty acids are beneficial against depression, and significantly increase the effectiveness of antidepressant medications.

What this means is that fish can quite literally make you a happier person and improve your quality of life.

Fish and omega-3 fatty acids may also help with other mental disorders, such as bipolar disorder.

4. IN  DEVELOPMENT OF BRAIN AND EYE:

Omega-3 fatty acids are absolutely essential for growth and development.

The omega-3 fatty acid docosahexaenoic acid (DHA) is especially important, because it accumulates in the developing brain and eye.

For this reason, it is often recommended that expecting and nursing mothers make sure to eat enough omega-3 fatty acids.

However, there is one caveat with recommending fish to expecting mothers. Some fish is high in mercury, which ironically is linked to brain developmental problems.

For this reason, pregnant women should only eat fish that are low on the food chain (salmon, sardines, trout, etc.), and no more than 12 ounces (340 grams) per week.

Pregnant women should also avoid raw and uncooked fish (including sushi), because it may contain microorganisms that can harm the fetus.

5. PROTECTED FROM AGE-RELATED DETERIORATION:

One of the consequences of aging is that brain function often deteriorates (referred to as age-related cognitive decline).

This is normal in many cases, but then there are also serious neurodegenerative diseases like Alzheimer's.

Interestingly, many observational studies have shown that people who eat more fish have slower rates of cognitive decline.

One mechanism could be related to grey matter in the brain. Grey matter is the major functional tissue in your brain, containing the neurons that process information, store memories and make you human.

Studies have shown that people who eat fish every week have more grey matter in the centers of the brain that regulate emotion and memory.

6. REDUCED RISK OF AUTOIMMUNE DISEASES, INCLUDING TYPE 1 DIABETES:

Autoimmune disease occurs when the immune system mistakenly attacks and destroys healthy body tissues.

A key example is type 1 diabetes, which involves the immune system attacking the insulin-producing cells in the pancreas.

Several studies have found that omega-3 or fish oil consumption is linked to reduced risk of type 1 diabetes in children, as well as a form of autoimmune diabetes in adults.

The results are preliminary, but researchers believe that this may be caused by the omega-3 fatty acids and vitamin D in fish and fish oils.

Some believe that fish consumption may also lower the risk of rheumatoid arthritis and multiple sclerosis, but the current evidence is weak at best.

7. PREVENT ASTHAMA IN CHILDREN:

Asthma is a common disease that is characterized by chronic inflammation in the airways.

Unfortunately, rates of asthma have increased dramatically over the past few decades.

Studies show that regular fish consumption is linked to a 24 percent lower risk of asthma in children, but no significant effect has been found in adults.

8.PROTECT YOUR VISION IN OLD AGE:

A disease called macular degeneration is a leading cause of vision impairment and blindness, and mostly affects older individuals.

There is some evidence that fish and omega-3 fatty acids may provide protection against this disease.

In one study, regular consumption of fish was linked to a 42 percent lower risk of macular degeneration in women.

Another study found that eating fatty fish once per week was linked to a 53 percent decreased risk of neovascular (“wet") macular degeneration.

TOP 10 INDIAN FISHES OR SEAFOOD BEST FOR HEALTH:


1. RAWAS ( INDIAN SOLMAN):

Rawas is one of the most loved and popular edible fish. Rawas is widely available in India and is famous for its pink to orange meat with a mild flavor. It is specifically an oily fish, which means it consists of oil almost all over its body. A salmon fillet, which is a boneless piece of fish is said to have around 30% of the oil. This oil is though great for your health containing Omega 3, Vitamin A, and Vitamin D.

2. KATLA (INDIAN CARP OR BENGAL CARP):

Katla is a freshwater fish and is majorly found in the lakes and rivers of Assam and North India. A fully-grown fish can weigh up to 2 kg. It is a very widely consumed fish again oily. The fish is a rich source of essential fatty acids and protein.

Katla contains a pretty good ratio of omega6 to omega 3 which is 0.7. The mercury level in this fish is moderate, which is safe enough to eat.

3. ROHU (CAPRO FISH):

Rohu is a freshwater fish and is a member of Carp family. The fish is majorly available in Northern as well as central India. The fish averagely weighs up to 2 kilograms and is mostly consumed for its meat. It is again rich in Omega Fatty acids.

4. RANI (PINK PEARCH):

Rani is a very common freshwater fish in India. The fish is pink in color, small in size and with a mild flavor. The fish is called as lean fish since it has only 5% body fat. If having protein is your only intention then this fish is a great option

5. BANGDA (INDIAN MACKEREL):

Indian Mackerel or popularly known as Bangda belongs to the list of staple fishes of India. It is a saltwater fish found in the Indian Oceans and the seas around. The fish is oily and therefore is a great source of protein and Omega 3.
6. POMFRET:

Pomfret is an exotic fish that is extremely enjoyed in India. It falls under the category of butterfish vastly found in South Asia including the Indian Ocean. The fish is not an oily one and has white meat which is highly-delicious. Silver, white and black pomfret are popular in India.
 

7. HILSA:

National fish of Bangladesh. Hilsa is very popular in Odisha, West Bengal, Assam, Andhra Pradesh. It contains a high ratio of Omega 6 to Omega 3 which is 0.1. This delicious fish has a tender meat.

 
8. SURMAI:

The fish is extremely popular as well as an expensive one. It is most popular in South and Central India. Surmai is categorically mackerel and is rich in protein, omega 3 and other vitamins.
 

9. JHINGA (PRAWNS AND SHRIMPS):

Both Prawns and Shrimps can be found in salt water as well as fresh water. Both are almost same in taste. They just differ in size as prawns are bigger than shrimps.
Make sure you get the fishes from a reliable source that promises to offer fresh and hygienic seafood.

CONCLUSION:

Fish is a high-protein, low-fat food that provides a range of health benefits. White-fleshed fish, in particular, is lower in fat than any other source of animal protein, and oily fish are high in omega-3 fatty acids, or the "good" fats. Since the human body can’t make significant amounts of these essential nutrients, fish are an important part of the diet. Also, fish are low in the "bad" fats commonly found in red meat, called omega-6 fatty acids.



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