Introduction
Packed with protein, vitamins, and minerals, fish is also low-calorie, carb-free food rich in polyunsaturated fatty acids, a type of healthy fat that belongs to the group of essential nutrients.
Not surprisingly, fish consumption is on the rise. According to the latest statistics from the US Fisheries report compiled by the Department of Commerce, Americans consumed an average of 16.1 pounds (about 7.3 kg) of seafood per person in 2018.
Here are 5 possible side effects of fish in your food, according to Eat This, Not That!
1.Lower chance of heart disease
According to an analysis of four similar international studies including more than 191,000 adults from 56 countries, consuming at least two servings (175 grams or about 6 ounces) of oily fish per week is associated with a reduction in the risk of experiencing a major cardiovascular disease event (such as heart attack or stroke) in people already diagnosed with heart disease.
These findings recently published on 8.3.2021 in the journal JAMA Internal Medicine, revealed that the omega-3 fatty acids found in this fish may reduce a person's risk of developing Other heart attacks - and possibly fatal - up to almost 17%.
Ms. Upton adds that the American Heart Association also recommends consuming 2 servings of fish per week (with one serving of 3.5 ounces, about 100 grams), with their top choice being fish. fatty acids rich in omega-3, such as salmon, sardines, and albacore tuna. "However, most Americans do not like the suggestion," Ms. Upton said.
2.Boost brain health
It is Omega-3s this is found in fatty fish may also help protect your brain. A 2020 study conducted by researchers from Columbia University's Irving Medical Center in New York (USA) found that older women (with an average age of 70) had concentrations. The highest level of omega-3 fatty acids in the blood also has a greater amount of white matter in the brain (an area that includes millions of nerve fibers).
Participants who ate one to two servings of grilled or roasted fish or shellfish each week had healthier brain scans. Reason? Omega-3s can promote an anti-inflammatory response and in turn help the brain fight the damage caused by aging, as well as toxins present in air pollution.
3.Less depressive episodes
Study authors from James Cook University in Australia analyzed the eating habits of residents from two islands - one with fast food and one without. By screening the volunteers for depression, asking about their food choices and checking their blood levels, researchers discovered a number of interesting findings, published in the journal. Journal of Nutritional Neuroscience.
First, islanders who had access to fast food ate more processed meals while people from other islands consumed more seafood. Participants most likely to be diagnosed with major depressive symptoms were younger and often ate fast food. And, results from blood tests show that seafood lovers have high levels of the antidepressant omega.
4.Improve sleep
Salmon and sleep can go hand in hand. Research published in the Journal of Clinical Sleep Medicine examined sleep patterns of men over a 5-month period who ate Atlantic fish three times a week along with instructed men. eat other proteins, such as chicken or meat.
At the end of the study, the men in the fish-eating group reported better sleep quality, as well as better daily activities. The authors questioned vitamin D's role in this finding.
"There is evidence that EPA and DHA are also important for improving sleep duration and quality," said Upton. It seems that omega-3 can influence the release of melatonin, which enhances sleep.
5.Reduce arthritis
Adding sardines to your plate may help treat your stiff knees, the findings published in the journal Arthritis Care & Research show.
For nearly a year, 176 adults have filled out a daily assessment questionnaire. Volunteers living with rheumatoid arthritis and reported eating fish at least twice a week, had fewer symptoms (such as swelling or softening of the joints) than other volunteers with similar sexual partners. fish consumption once a month or less.
"If our findings are consistent with other studies, it suggests that fish consumption may reduce the inflammation associated with rheumatoid arthritis activity," said lead investigator, Dr. Sara Tedeschi. know in a press release, according to Eat This, Not That!
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