The Benefits of fish Are based on its easily digestible protein content, as it has essential amino acids that the body can not synthesize, vitamins and minerals and a contribution of healthy fats, which are mainly omega 3 essential fatty acids.
Throughout history have been references of the consumption of fish by different cultures, in some of them with more protagonism than in others and the studies on them have manifested many positive effects on the health of its inhabitants.
For example, in stocks such as the Mediterranean, fish is one of the representative foods. The Mediterranean diet is recognized for its benefits in cardiovascular health and in the prevention of chronic noncommunicable diseases such as cancer.
Another example is that of the Japanese population, whose diet is associated with the longevity of its inhabitants, and where fish, in addition to other foods, is constant among their preparations.
A healthy and balanced diet that offers health benefits requires a variety of foods in the diet, with good fiber intake, adequate intake of healthy fats, a control with the consumption of sodium and refined sugars. Within the selection of food must be the fish.
Benefits and nutritional properties of fish
1- Healthy brain eating fish
Fish consumption is related to positive effects on brain .
Children are encouraged to generate important neural networks for the knowledge . It is also related to benefits in the control of Attention deficit hyperactivity disorder . They also participate in the formation of the rest of the nervous system of the child, being considered also necessary for the development of the retina .
In adults it has been associated as a support in depression and Prevention of Alzheimer's disease . In addition, there are studies that DHA Present in fish can improve cognitive ability and facilitate the Synaptic plasticity , Reducing the risk of neurological and psychiatric diseases.
2- Protects the heart
If you want to keep your heart healthy, eating fish can be your ally. The cardiovascular diseases Are the leading cause of death in many countries, and currently cause more than 596,000 deaths a year.
It has been shown to act as a cardioprotector and consumption of 60 grams per day is associated with reduced mortality from heart problems. The effect of fish consumption on arterial health, improving the ability to adapt the heart rate and reducing inflammation of the heart veins are some of the effects that contribute to its cardioprotective effect.
3- Help control blood pressure
People with high blood pressure are recommended, as well as making changes in the Lifestyle , Increase the consumption of dark meat fish as they are a source of omega-3 fatty acids. These fatty acids have a hypotensive effect, also increase arterial compliance (ie, the elasticity of arteries versus pressure changes) and improve The vasodilatation response.
When a person suffers from hypertension it is like when a house increases the pressure of water flowing through the pipes. If the pipes are in good condition, they will be able to withstand these pressure rises, but if they are not, then we will have serious problems.
Equally happens in our body, we have to take care and keep our arteries in good condition, as they are the pipes of our house. However, fish consumption does not replace medical therapy against hypertension, because this can occur for many reasons (genetic, dietary, as a side effect to some treatment or disease).
While fish consumption may help as a preventive effect, it is the Healthy life , With consumption of fruits and vegetables, control of salt consumption and a constant medical checkup which will guarantee health.
4- Reduces inflammation
Inflammation is a normal reaction of a immune system Healthy and is a response of the body to the wounds, stress and infection. It is important for the health and survival of all living things.
However, a deficient diet or a chronic disease, the environment or other factors can modify our body causing us to enter an inflammatory state uncontrolled and capable of causing various diseases.
The consumption of fish in healthy people contributes to a better regulation of the immune response, it also constitutes a benefit for people who suffer autoimmune diseases Or inflammatory as it has an anti-inflammatory effect thereof. Omega 3 fatty acids present in fish act at the cellular level, decreasing the presence of substances that cause inflammation in our body.
5-Reduces the risk of cardiac arrhythmias
Our heart is programmed to beat at a steady pace from before being born to dying. This rhythm is always regular, changing speed only when it is necessary to adapt to the oxygen needs of the body.
However, sometimes the rhythm of the heart is altered and becomes arrhythmic, which is dangerous and can even cause death. The consumption of fish has been shown to have a protective effect against this common evil in our environment.
6- Decreases the formation of clots in the blood
The presence of a clot in the blood is dangerous by obstructing the blood circulation and becomes more important when it cuts the circulation to organs such as the heart, brain, among others.
In these cases can cause the famous heart attacks. The Omega-3 acids Of the fish, have high antithrombotic action, ie it prevents the synthesis of substances that promote blood coagulation and vasoconstriction.
Therefore the consumption of fish not only decreases clot formation but also decreases the risk of heart attacks.
7- It decreases the levels of triglycerides and"bad"cholesterol in blood
The Triglycerides And"bad"cholesterol - also called LDL - are a type of fat present in our bloodstream and in our adipose tissue. An excess of this type of fat can contribute to the hardening and narrowing of our arteries.
If blood levels of this type of fat rise above normal, it increases the risk of acquiring heart, pancreas and liver diseases. There is a type of"good"fat in our blood called cholesterol HDL , Which helps prevent the accumulation of fat in the arteries.
Consuming fish, by containing omega-3 fatty acids, helps increase HDL-cholesterol, and they are also favorable in cases where triglycerides are high in blood.
This is important since the excess of"bad"fat in the bloodstream causes it to accumulate in the walls of the arteries, resulting in a series of cardiovascular diseases.
8- Reduce the risk of a heart attack
There are 3 major factors that cause heart attacks: high levels of blood fat (cholesterol and triglycerides), arterial hypertension And overweight. The consumption of fish helps in the prevention of these three factors.
As mentioned above helps us regulate excess fat in the blood, preventing its accumulation in the arteries, also helped us with the regulation of blood pressure and with respect to weight control, helps us as part of a healthy diet.
9- It is an important source of iodine for the development of the central nervous system
Iodine is a key nutrient for the thyroid gland And the hormones it synthesizes. Its deficiency causes an excessive growth of the thyroid gland, known as"goiter", presenting a protuberance around the neck.
Also, when pregnant mothers have severe iodine deficiency, children may be born with mental retardation and problems with growth, hearing and speech. Do not forget that fish products and seafood are the main source of this element in nature, and therefore the consumption of fish is a way to prevent these problems.
10- Improves insulin sensitivity and prevents type 2 diabetes
Fish consumption has been shown to have beneficial effects on high levels of glucose Y Lipids In blood. A study published by the American Diabetes Association has shown that there is an improvement in insulin sensitivity in men and women with diabetes who regularly consume fish.
11- Healthy and healthy skin
Consuming fish frequently will benefit the health of our skin by containing collagen. In this way it can be positive for the fight against aging, keeping our skin lozenges.
In which cases the consumption of fish is not recommended or should be limited
As we have seen, fish is highly beneficial to our health; However, there are some circumstances in which its consumption is not recommended and even its exclusion from the diet is recommended.
- Children under 2 years: The consumption of fish is recommended from the age of 2 and the introduction into the diet is progressive to prevent allergy symptoms. The Food Allergy Among children is common, as it affects up to 8% of children under 2 years of age. It can be serious and even deadly.
- Food Allergies: Allergies are exaggerated immune reactions of our body against strange agents. These reactions are usually against proteins. In the case of fish protein, usually has a high allergenic index so people with allergy symptoms are usually excluded from the diet.
- Pregnant women: Pregnant women are not excluded from the diet. On the contrary, they are in a stage where the requirements of omega 3 are increased and the fish constitutes a good source of this nutrient. However, if you are instructed to be careful about fish that may have a high concentration of mercury. In this case cartilaginous fish such as shark, toyo or other relatives are not recommended.
Some ideas for incorporating fish into our diet
Fish burger
Ingredients
140 g Dark skinned fish, 10 g unprepared flour, white onion, cilantro, salt, garlic, red vinegar,
Preparation
- For the fish burger, in a bowl add the chopped fish, white onion, chopped cilantro, salt, garlic and to make the hamburger the flour.
- Prepare a sauce, in a frying pan with oil add the chopped onion in julienne, chopped garlic, red vinegar and cilantro
- Season the hamburger with salt on both sides and brown in a frying pan for 3 minutes per side.
- Remove the hamburger from the pan. And on a loaf, place the lettuce, the fish burger and the pickled sauce.
Salad neptuno
Ingredients
10 lettuce leaves, 2 pcs. Tomatoes, 3 slices of fresh cheese, ½ avocado, ¼ of a red onion, ½ choclo cooked, tuna fillets, 2 tablespoons of vinaigrette.
- For the vinaigrette: ½ tablespoons of mustard, 1 cup of vegetable oil, 3 tablespoons of white vinegar, 1 clove of garlic, peeled oregano, salt, black pepper and cumin to taste.
- Preparation for the salad: Cut the tomatoes into pieces. The onion in rings, the cheese in medium squares, peel the avocado and cut it into medium cubes.
- For the vinaigrette: Put in the blender the mustard, the oil, garlic, add the cumin, pepper, white vinegar, salt. Blend all together until it is evenly blended.
- Presentation of the dish: In a large dish add the lettuce, the onion rings, the avocado, the fresh cheese, the cooked corn. On top of it, place the tuna in oil or sardines. Serve with the vinaigrette.
Bibliography
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- Components of a cardioprotective diet new insights. 2011; 123: 2870-91.
- Ouellet V, Marois J, Weisnagel SJ, Jacques H. Dietary cod protein improves insulin sensitivity in insulin-resistant men and women: a randomized controlled trial. Diabetes Care. 2007; 30 (11): 2816-2821.
- Skin Antiaging and Systemic Redox Effects of Supplementation with Marine Collagen Peptides and Plant-Derived Antioxidants: A Single-Blind Case-Control Clinical Study. Oxid Med Longev cellular. 2016; 2016: 4,389,410.
- Starling P, Charlton K, McMahon AT, Lucas C. Fish intake during pregnancy and fetal neurodevelopment-a systematic review of the evidence. 2015 Mar 18; 7 (3): 2001-14.
- Miyata J, Arita M. Role of omega-3 fatty acids and their metabolites in asthma and allergic diseases. Allergol Int. 2015 Jan; 64 (1): 27-34.
- Feingold KR, Grunfeld C. The Effect of Inflammation and Infection on Lipids and Lipoproteins. South Dartmouth. 2015 Jun 12.