Published On: Thu, Sep 11th, 2014

Health Benefits of eating Fish Foods

Health Benefits of Eating FISH :

A healthy and balanced diet, that is able to report positive health effects, requires a variety of foods including fish must be present. In fact, to the Mediterranean diet, in which the generous consumption of vegetables, fruits, cereals such as rice and products derived from cereals (bread and pasta), nuts, legumes, dairy and olive oil is contemplated The fish is an essential piece.

Fish have nutritional properties that make them essential food within what is considered a balanced and healthy meals.Not only have high quality protein, but also have a healthier profile than other foods also high in protein, such as meat lipids. Furthermore, fish consumption, and in particular oily fish, can improve symptoms of some diseases and contribute to the prevention of other, among which cardiovascular.

Suitable for healthy people and sick :

The nutritional properties of fish food you give these beneficial health effects, so their intake within a healthy and balanced diet is a way to prevent the onset of certain diseases.Countless species of fish which are accessed, the multiple possibilities in the kitchen, along with their nutritional characteristics, fish become an indispensable element in the diet and recommended for all ages and in different physiological stages ( childhood, adolescence, pregnancy, lactation, adulthood and old age). Yes, the good habit in the alternate dietary consumption of fish with other protein foods of animal or vegetable origin.

Few calories :

The caloric content of fish is relatively low, ranging between 70-80 Kcal per 100 grams lean fish and 120-200 Kcal per 100 grams in fat or blue, so are a good choice to be part of the power people overweight. However, the caloric content can be increased according to the cooking mode. For example, if a white fish, and therefore low in fat, such as fried or breaded hake kitchen, your fat and calorie content increases; while if it is baked, grilled or microwaved with a little oil, just energy intake increases.

Usually blue or fatty roasts or grilled fish is cooked because the fat in your meat does not dry out during the use of these cooking techniques. So tasty and juicy without their energy content is raised fish are obtained.

Essential nutrients for growth in Fish :

The protein in seafood is around 15-20%, while the blue fish and shellfish than 20%. Similarly happens with proteins present in meat and eggs, fish are considered high biological value because they contain all the essential amino acids the body needs adequate quantity and proportion. As growth and body development that occurs during childhood, adolescence, pregnancy and lactation requires a higher protein intake compared to other stages of life, it is recommended to alternate fish consumption with other protein sources of animal origin ( meat, eggs and milk) and plant (legumes, grains and nuts).

The omega-3 fatty acids play important roles in pregnancy, lactation and infancy because they are part of cell membranes, nervous system and retina, so that the requirements are increased. The fetus needs between 50 and 60 mg / day of these acids in the third and fourth quarter, a period that accumulate in the tissues, especially the nervous system.During pregnancy, omega-3 should be up to 2% of total dietary energy, double the non pregnant state. The breastfed baby receives these fatty acids and since breast milk contains them naturally. If unable to breastfeeding infant formulas are designed enriched in omega-3. Studies show the positive effect of these fatty acids on mental development of infants.

Disease Prevention

The fish has an interesting vitamin content. It has different B vitamins such as B1, B2, B3 and B12, and fat-soluble vitamins among which vitamin A, D and, to a lesser extent, the E, present mainly in the liver of white fish and meat Blues.

Vitamins A and E are of great nutritional interest because they possess antioxidant, ie constitute a protective factor against certain degenerative, cardiovascular disease and cancer.

Vitamin D acts in the gut favoring the absorption of calcium and phosphate. So does the kidney by stimulating calcium reabsorption, thus contributing to the mineralization of bones and teeth.

However, the most prominent feature of the nutritional composition of fish is their fat content. Thanks to her, the blue fish have important health properties mainly related to the prevention of cardiovascular disease.

The fish protects the heart and arteries :

Unlike other animal foods, fish contains polyunsaturated fatty acids in amounts ranging from 25% -45% for fish, 40% -50% in crustaceans and 30% -45% in bivalve (percentages based on total fatty acids).These include linoleic acid, the omega-6 family and EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), the omega-3 family. Fish also contains monounsaturated fatty acids and, to a lesser extent, saturated.

Fish, especially some seafood (crustaceans, squid and the like), possess significant amounts of cholesterol, primarily located in the muscle, spleen and especially in the liver. However, these foods do not raise blood cholesterol levels, unlike other foods rich in cholesterol, thanks to its high proportion of unsaturated fats.

Polyunsaturated fatty acids, specifically omega-3, are responsible for many of the health claims that have blue fish. In fact, they are related to the prevention and treatment of cardiovascular diseases such as myocardial infarction and stroke.

In most cases, these diseases occur as a consequence of the presence of atherosclerosis, a disease in which the fat (mainly cholesterol) are deposited on the walls of arteries causing its diameter decreases, less elastic and amount of blood flowing through them is dwindling and do so with greater difficulty, which can eventually lead to clogged arteries. Fish consumption for cardiovascular prevention derives from its rich omega-3, substances capable of increasing HDL or “good” cholesterol and lower LDL-C or “bad” cholesterol and total cholesterol and blood triglycerides.

From the omega-3 fatty acids are produced in the body called prostaglandins molecules having inter alia the following properties: preventing the formation of inflammatory substances have vasodilating action, inhibit the formation of blood clots, help reduce blood lipids (cholesterol and triglycerides) and regulate blood pressure. All this translates into a reduced risk of atherosclerosis, thrombosis and hypertension. The recommended amount for such benefits would be between 2 and 3 grams per week of omega-3 fatty acids. This corresponds to taking bluefish one to three times a week.

Anti-inflammatory properties in fish :

Blue fish consumption can be beneficial for alleviating the symptoms of inflammatory diseases such as rheumatoid arthritis. From the omega-3 fatty acids present in such fish, antiinflammatory action substances called prostaglandins are formed. According to some studies, a diet rich in omega-3 fatty acids, particularly EPA, and antioxidants may mitigate inflammation.

Eating Fish Helps in Prevention of diabetes :

In a recent epidemiological study, published by Canadian authors and performed in 41 countries on five continents, it was observed that the prevalence of diabetes mellitus non-insulin-dependent and accompanied by obesity is significantly higher in countries with a consumption of fish more lower than those in the fish consumed regularly.

Fish helps in Cancer Prevention :

There are many published studies that relate the occurrence of cancer with unhealthy eating habits. It seems that eating a prudent diet containing fruits, and vegetables, cereals and fish are included is related to a lower prevalence of this disease.

Some studies seem to link the consumption of omega-3 fatty acids with a lower risk of some cancers, such as breast cancer, prostate, pancreas and colon. Studies seem to support the evidence that the administration of omega-3 fatty acids eicosapentaenoic (EPA) and docosahexaenoic acid (DHA) may reduce the risk of prostate cancer. In any case, more research is needed before we can confirm conclusively the role of fish fatty acids in the prevention of this disease.

Easy to digest :

The type of protein in the fish is the factor that determines its consistency, changes in color and flavor, preservation and digestibility.

In particular, the fish has a lower proportion of collagen meat.Collagen is a protein of connective tissue in the human body and in terrestrial animals, for example, is a component of skin, bones, tendons and cartilage, and brings toughness to meat cuts abounding.

The collagen becomes gelatin by heat so that the meat is more tender and juicy. For this reason, the connective tissue rich in meat require longer times cooking (braising or stewing meats), unlike fish, which due to its low collagen content are more tender and easier to digest.

The protein composition of fish, coupled with its low fat content, especially in the case of white fish, makes recommended if you suffer from gastritis, peptic ulcer, dyspepsia or gastroesophageal reflux foods, as long as it does not add much fat and irritating condiments during processing.

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