Fish is rich in nutrients such as protein and vitamin D and is the best source of omega-3 fatty acids globally, which is very important for the body and brain.
Proven health properties of fish:
All kinds of fish are essential for health, and it can be considered one of the healthiest nutrients on earth because it is necessary for the health of the body and the strengthening of the brain. Nutrients such as high-quality protein, iodine, vitamins, and minerals are present in fish.
Fatty fish are the healthiest types, such as salmon, trout, sardines, tuna, and mackerel. Fat-soluble vitamin D is a nutrient that most people are deficient in because it acts as a steroid hormone in the body.
Fatty acids are rich in omega-3 fatty acids and are vital for the body and brain’s proper functioning and significantly reduce many diseases. It is recommended that you eat fish at least once or twice a week.
Fish reduces the risk of heart attack and stroke:
Heart attack and stroke are the most common causes of premature death in the world. But do not worry! One of the best foods you can eat for heart health is fish. Not surprisingly, many studies show that people who eat fish regularly are less likely to have a heart attack, stroke, or death from the disease.
A study of more than 40,000 men in the healthcare sector in the United States found that people who ate fish once a week or regularly were 15% less likely to develop heart disease.
Researchers believe that fatty fish are good for heart health because they are rich in omega-3 fatty acids. In short, eating it at least once a week increases the risk of heart attacks and strokes, the two leading causes of death worldwide. Does less
Fish contains essential nutrients for body growth:
Omega-3 fatty acids are essential for the growth and development of the body. Docosahexaenoic acid (DHA) is an omega-3 fatty acid that is important because it accumulates in the brain’s growing cells and eyes. For this reason, it is often recommended that pregnant and lactating mothers consume enough omega-3 fatty acids.
But beware of some high mercury fish, as they are strangely associated with brain development problems. Therefore, pregnant women are advised to eat a maximum of 340 grams of fish such as salmon, sardines, and trout every week.
Pregnant women should also avoid raw and uncooked fish such as sushi, as they may contain microorganisms that can harm the fetus. In short, fish contains omega-3 fatty acids, which are essential for brain and eye development, and it is recommended that pregnant and lactating mothers consume enough omega-3s.
Fish can increase the gray matter of the brain and prevent dementia due to aging:
One of the consequences of aging is brain dysfunction, which has been described as age-related dementia. This is normal in most cases, but then severe neurological diseases such as Alzheimer’s disease develop.
Interestingly, many studies show that people who eat more fish have lower rates of dementia. This mechanism may be related to the gray matter of the brain. Gray matter, a crucial functional tissue in the brain, contains nerve cells that process information and store memories. Studies show that people who eat fish every week have more gray matter in the brain’s centers that regulate emotions and memories.
In short, its consumption is associated with reduced dementia and brain function in the elderly.
Fish helps prevent and treat depression:
Depression is a severe and pervasive mental disorder characterized by feelings of weakness, sadness, loss of energy, loss of interest in life and daily activities. Although not as much discussed as heart disease or obesity, it is currently one of the world’s biggest health problems.
Studies have shown that people who eat fish regularly are less likely to be depressed. Numerous controlled trials have shown that omega-3 fatty acids are beneficial for depression and dramatically increase their antidepressant effect.
Fish is effective in increasing happiness as well as increasing the quality of life. Omega-3 fatty acids also help prevent other mental disorders, such as bipolar disorder. In summary, omega-3 fatty acids, whether taken alone or with antidepressants, can help relieve depression.
Fish is the only good source of vitamin D:
Vitamin D has received a lot of attention in recent years. This vital vitamin has a similar function to the steroid hormone in the body. More than 41.61% of the US population is deficient in vitamin D.
Fish and its products are the best sources of vitamin D. Fatty fish such as salmon and herring have the most vitamin D. A meal of 113 grams of cooked salmon provides about 100 units of this vitamin.
Some fish oils, such as liver oil, are rich in vitamin D, and one tablespoon provides more than 200% of the body’s needs. Even if you eat less sun and do not eat this type of meat regularly, you should take vitamin D supplements. Fatty fish is an excellent source of vitamin D, an essential nutrient that many people lack.
Autoimmune diseases occur when the immune system mistakenly attacks and destroys healthy tissues in the body. An important example is type 1 diabetes, in which the immune system attacks insulin-producing cells in the pancreas.
Numerous studies have shown that omega-3 or fish oil consumption is associated with a reduced risk of type 1 diabetes in children and autoimmune diabetes in adults. Researchers believe that this may be due to omega-3 fatty acids and vitamin D in fish and its oils.
Some people believe that eating it can also reduce the risk of rheumatoid arthritis and multiple sclerosis. Still, there is little evidence that eating reduces the risk of type 1 diabetes and several diseases.
Fish helps prevent asthma in children:
Asthma is a common disease characterized by severe inflammation of the airways. Unfortunately, the incidence of asthma has increased dramatically in recent decades. Studies show that preventing asthma in children is one of the properties of fish. Regular consumption reduces asthma risk in children by 24% but has little effect in adults. In summary, some studies have shown that children who eat more fish have a lower risk of developing asthma.
Eating fish can protect your eyesight in old age:
There is a condition called macular degeneration that causes vision loss and blindness and often affects the elderly. But there is evidence that fish and omega-3 fatty acids can prevent the disease.
One study found that regular consumption of fish reduced the risk of jaundice in women by 42%. Another study found that eating it once a week reduced the risk of jaundice by 53%. In short, people who eat more of this type of meat have a much lower risk of macular degeneration, the leading cause of blurred vision and blindness.
Fish can improve sleep quality:
Improving sleep quality is another property of fish. Sleep disorders are pervasive all over the world. There are several reasons for this disorder, such as increased blue light emission, but some researchers believe that vitamin D deficiency may also play a role.
A six-month study of 95 middle-aged men found that eating salmon three times a week improved sleep and daily functioning. Researchers believe that this is due to the presence of vitamin D in it. In summary, early evidence suggests that eating fatty fish, such as salmon improves sleep.
Delicious fish is easy to cook:
If possible, use salmon instead of farmed fish. Salmon has more omega-3 fatty acids and is less likely to be contaminated. Of course, it is said that even the consumption of farmed fish has more benefits than its risks. Therefore, its types are suitable for you, and you should not neglect its properties.
Suitable cooking time:
To calculate cooking time to preserve vitamins and other nutrients, we need to measure the amount of meat and the fish’s thickness. Suggested duration is:
1 cm thick: 3 minutes in the oven, 4 minutes semi-fried, 5 minutes grilled, 8 minutes boiled, 3 minutes steamed.
2 cm thick: 11 minutes in the oven, 7 minutes semi-fried, 6 minutes grilled, 10 minutes boiled, 7 minutes steamed.
3 cm thick: 15 minutes in the oven, 10 minutes semi-fried, 9 minutes grilled, 12 minutes boiled, 11 minutes steam.
4 cm thick: 20 minutes in the oven, 13 minutes semi-fried, 11 minutes grilled, 13 minutes boiled, 14 minutes steam.
Suitable time for cooking frozen varieties:
To cook frozen fish, you need to measure the thickest part of the meat and adjust the cooking time accordingly. The primary suggestions are as follows:
Thickness 1 cm: 17 minutes in the oven, 7 minutes semi-fried, 12 minutes roasted, 10 minutes boiled, 5 minutes steamed.
Thickness 2 cm: 22 minutes in the oven, 11 minutes semi-fried, 15 minutes roasted, 15 minutes boiled, 11 minutes steam.
Thickness 3 cm: 35 minutes in the oven, 15 minutes semi-fried, 24 minutes roasted, 22 minutes boiled, 13 minutes steam.
Thickness 4 cm: 39 minutes in the oven, 18 minutes semi-fried, 28 minutes roasted, 28 minutes boiled, 16 minutes steam.