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Fishes are widely known to be rich in protein. They are known to be richer in protein and low in fat content than meat, especially the species that are white-fleshed. They are also highly reputable for their low calories level and are characterised by the polyunsaturated omega -3 fatty acids which is also known as omega-3s, commonly found in fish oil. Omega-3s is needed for both the internal and external development of the body, useful for body growth and development but cannot be produced naturally by the body; thus, the need for high consumption of fishes that are rich in fatty acids. Apart from protein, fish is also rich in other nutrients such as iodine, vitamins and minerals.
For one to reap the full benefit of fish, its consumption should be at least three or four times a week. The health experts recommend that 3 percent of their total daily calories through omega -3 fatty acids which is present in fish can also be found in fishes with high level of oil such as the sardines and tuna fish, because they serve as omega 3 fatty acid supplements. Boiled or baked fish is preferable than the fried ones.
Frying of fish reduces the protein nutrients in them. The benefits of fish consumption to our health are more than their importance in weight loss, waist slimming effects and maintenance of heart. Other advantages of eating fish are discussed as follows.
- Prevents Alzheimer’s
Alzheimer’s is a disease of the brain and a progressive mental deterioration (read more about mental health here) that usually occur in middle age. This disease sometimes caused by the decentralisation of the brain and a progressive brain disorder that affects the thinking skills of a person and also destroys the person’s memory. Consumption of fish could help prevent such illness by preserving the grey-matter neurons which is the part of the brain responsible for cognition and memory.
Research has also shown that people who consume boiled fish have larger brain capacity and also produce larger cells in the brain which help the brain memory and learning. It is believed that the larger the brain cells, the smaller the risk of Alzheimer’s disease.
- Reduces Depression and Prevents Hearts Attacks
Several researches and studies have established that consumption of fish helps to control depression (read on how to be free from depression). The omega 3 fatty acid under medical supervision helps to ease stress and depression. Studies have shown its usefulness to pregnant women as it helps to reduce the risk of postpartum depression. Some of the major causes of death in the world today are as a result of heart attacks, heart failures or stroke. Fish consumption results to a healthy heart, and thereby prevent one from having heart attack and some other heart problems.
- Gives Healthy Skin and Hair
Another advantage of eating fish or adding fish to your diet is the improvement it has on human skin and hair. When your diets lack oil and fats, the body and the skin will also deprived of oil and fats, thereby leaves the skin dry and dull. Omega 3 fatty acids present in fishes serves as the appropriate source of oil and fats needed by the body skin to keep glowing and radiant. Research has also established that this fatty acid can also be used to cure skin infections such as the psoriasis-an infection of the skin characterised by patches of abnormal skin, typically red and itchy. High consumption of fish prevents and cures such disease.
- Source of Vitamin D and Fertile Sperm
Vitamin D is not only gotten from the sun but also from salt water fish which helps to prevent diseases, and also promotes the development of strong bones. Salmon fish contains 75 percentage of the recommended amount of vitamin D. A recent research has shown that men who eat fish, fruits and vegetables produce fertile sperms.
- Improves Sleep and Sight
Vitamin D deficiency leads to sleep disorders. Since Fish is a good source of Vitamin D, it helps to improve one’s sleeping habit when consumed. Fish consumption improves ones vision and also prevents one from macular degeneration which causes eye blindness which is rampant among old or aged people. Evidence has shown that consumption of fish which is rich in omega 3 Fatty acid provides 42 percentage lower risk of macular degeneration in the female gender, and 53 percentages among the men.
- Reduces the Risk of Diabetes and Asthma
Autoimmune disease is a disease whereby the immune system(read on how the immune system works) attacks the body tissues. An example is the diabetes whereby the insulin producing cells is being attacked by the immune system. High consumption of fish which is rich in fatty acid can duly help in reducing the risk of diabetes especially in children. Also, fish consumption also lessens the risk of rheumatoid arthritis and asthma.
Consumption of fishes rich in fatty acids, such as salmon is very important for a child’s growth, because they contribute greatly to the brain development and the overall health of a child. Pregnant women are encouraged to desist from consuming uncooked fish which might contain micro-organisms which can be dangerous and harmful to the foetus.
Fish is very delicious, sumptuous and very easy to cook. The consumption of meats should be reduced and replaced with boiled fishes, both in children and adults. Fresh and well cooked fishes should be eaten instead of Sardines and other forms of canned fishes. You do not have to go through any stress cooking it.
Wish you luck
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