Considering the studies on the nutritional components of fish and their effects on health, we can say that it is a protein source with high bioavailability. Fish protein contains less connective tissue protein than meat protein and does not contain elastin. Therefore, fish protein is easily digested. It is also rich in phosphorus, selenium and iodine minerals. When evaluated in terms of vitamins, it is seen that it is a good source of vitamins A and D.
BENEFITS OF FISH
In order to eat rich in omega-3 fatty acids, which are beneficial for our health in many cases, from brain health to heart health, from cancer protection to asthma, it is necessary to keep fish on our tables during the season. Expert Dietitian Zehra Bora Kara gave information about the subject.
PROTECTS FROM CANCER
The disease prevention effect of fish oils on cancer patients is more common than the direct therapeutic effect. Studies have shown that there is a relationship between the level of fish oils such as EPA and DHA in the blood and prostate cancer. DHA and EPA are omega-3 fatty acids, with their abbreviations as “Docosahexaenoic Acid” and “Eicosapentaenoic Acid” with very long and difficult-to-pronounce names. Although both are extremely important miracle substances, they are abundant in fish.
PROTECTS THE BOTTOM
It is known that fish consumption has a protective effect against inflammatory bowel diseases.
HEALS ASTHMA
Fish oils expand the surface of blood vessels and help more oxygen enter the tissues. Asthma is a disease that manifests itself as shortness of breath, especially in children. It has also been proven by studies that fish consumption is effective in asthma, which is seen in 20-25% of children. In a study conducted at the University of Wyoming, individuals in the 19-25 age group with asthma and non-smokers were examined, and the breathing ability of 40% of those who consumed an average of 3 grams of fish oil per day improved significantly.
PROTECTS EYE HEALTH
DHA contained in fish is very important in maintaining eye health. In addition, the vitamin A it contains helps to see in the dark. Omega-3 fatty acids help the retina to function.
PROTECTS HEART HEALTH
Consuming fish reduces the risk of blood clots and raises HDL cholesterol, which is popularly known as good cholesterol. It is omega-3 fatty acids that provide this. In addition, studies have shown that omega-3 fatty acids are effective on triglyceride levels and reduce them by 15-30%.
As another positive effect of omega-3, I can say that it lowers blood pressure. The consumption of omega-3s by individuals with high cholesterol and high blood pressure is effective in lowering cholesterol and blood pressure levels. Consuming fish at least once a week or consuming 0.5 g of fish oil per day increases the survival rate of patients who have had a heart attack by 30%.
IMPROVE BRAIN FUNCTIONS
Studies have shown that people who consume a lot of fish are less likely to experience dementia and memory problems in old age. Almost 60% of the human brain is fat, and most of this fat is omega-3 fatty acids.
GOOD FOR MENTAL HEALTH
In a study conducted in Finland, it was stated that fish consumption reduced the incidence of depression and suicide. In this study, 1767 Finns with depression symptoms and suicidal tendencies were examined and it was observed that the risk of depression was reduced by 37% and suicidality by 43% in those who consumed fish at least twice a week.