Fish Consumption

Adequate and balanced nutrition is essential for maintaining health and preventing diseases. For adequate and balanced nutrition, milk and dairy products, meat / chicken / fish / eggs / legumes, vegetables and fruits, bread and cereals should be consumed as much as the body’s daily requirement.

On average, an individual should consume 0.8-1.0 grams of protein per kilogram per day. However, since most of the foods containing animal protein are very rich in saturated fat, their consumption should be limited even if there is no health problem. 100 grams of cooked sea bass contains 2 grams of unsaturated fat, while 100 grams of beef contains 21 grams of saturated fat. Saturated fats negatively affect blood cholesterol levels. For this reason, red meat consumption should be 1-2 times a week, and fish consumption should be 2-3 times a week. In order to regulate blood fats, provide weight control, prevent the formation of cardiovascular diseases, prevent many diseases such as insulin resistance or fight with type 2 diabetes, saturated fat consumption should be maximum 7% of the daily energy intake, unsaturated fat intake should be saturated fat. In fish, there are omega 3 fatty acids known as alphalinolenic acid, which cannot be digested by the body as fat, but are necessary for the continuation of human vital functions. Alphalinolenic acid is divided into two as EPA and DHA. EPA and DHA have very positive effects on brain, memory, intelligence, eye, coagulation, cardiovascular health.

60% of the human brain is made up of fat, one third of which is omega 3 fatty acids. Omega 3 fatty acids have been the subject of many studies in recent years. According to the researches, the positive effect that starts with the development of the baby in the mother’s womb has proven to be quite effective in reducing the risk of the occurrence and progression of diseases that occur with old age, and in changing the bad course of the disease in a positive way. It has a positive effect in the treatments of migraine, depression, inflammatory diseases, asthma and bronchitis, brain development, skin diseases, obesity, diabetes, Alzheimer’s, breast, prostate and colon cancer, cardiovascular diseases, coronary artery diseases, and cancer types.

Cardiovascular diseases are in the first place among the deaths of known causes all over the world. According to many studies, it has been proven that regular consumption of omega 3 fatty acids has a positive effect on heart health. While a study showed that regular consumption of omega 3 fatty acids reduces the risk of cardiovascular diseases by 35-40%, according to another study on women, the risk of coronary heart disease is compared to individuals who consume less than 1 fish per month and those who consume fish 1-3 times a month. It was observed that it decreased by 21%. In addition to these, the effect of omega 3 fatty acids on coronary heart and vascular diseases is as follows:

  • It has a great contribution in preventing arteriosclerosis.

  • It has been proven by many scientific studies that it has a positive effect on reducing the levels of triglycerides and bad cholesterol in the blood, known as LDL, as well as increasing good cholesterol, that is, HDL. It has been determined that high serum triglyceride increases the risk of atherosclerosis, atherosclerosis, and sudden heart attack.

  • It helps to keep blood pressure at desired levels by regulating blood circulation.

  • In many clinical studies, it has been determined that individuals with heart failure or who have had a heart attack reduce the risk of a second heart attack or death due to regular omega 3 consumption.

  • Omega 3 prevents clotting due to its blood thinning effect.

  • It lowers the CRP level in the blood.

  • It regulates the heart rhythm.

Apart from its omega 3 content, fish is also rich in vitamin D and phosphorus. The best source of vitamin D is sunlight. Depending on the weather conditions and the duration of the day and night in the winter months, a decrease in vitamin D levels can often be seen in individuals. Vitamin D is effective both in the absorption and storage of calcium and phosphorus, and in ensuring that the release of the hormone insulin is at an optimum level. In many studies, insulin resistance, diabetes occurring during pregnancy called gestational diabetes, and adequate level of vitamin D in type 2 diabetes have revealed positive results. The best dietary sources of vitamin D are fatty fish, meat and eggs.

Include fish on your tables 2-3 times a week. 100 grams of cooked sea bass 97 calories, 18 grams of protein, 2 grams of fat, 53 mg of cholesterol; 100 grams of cooked sea bream contains 111 calories, 21 grams of protein, 3 grams of fat, 70 mg of cholesterol. 100 grams of cooked beef contains 305 calories, 25 grams of protein, 21 grams of fat, while it contains 110 mg of cholesterol. In addition, the cholesterol in fish helps to increase the level of serum HDL, which is known as good cholesterol among the people, while it has a positive effect on the decrease of LDL and total cholesterol levels, which are called bad cholesterol.

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