Most fish are cold-blooded, a vertebrate aquatic animal. There are more than 30,000 species of fish, many of which are edible, most notably salmon, Cod Herring, Mahi mahi, Mackerel, Perch, Tuna, Sardines, Tilapia, and many other species, Other fish, some fish live in fresh water and others in salt water, ranging in length ¥ 10 mm to more than 20 meters, while weights ranging from 1.5 grams and even thousands of pounds.
Fish Benefits Fish is known for its many benefits. It is a rich source of proteins and many important nutrients such as vitamins, minerals, and fatty acids. It also has low calories. In addition, there are many other benefits to fish, Once to twice a week to get its great benefits, and here we mention some of these benefits
Prevention of heart disease: In one study, non-intake of fish increased the risk of heart disease by 50% in women compared to women who ate fish once or twice a week. In addition, eating fish with high amounts of omega 3 - reduces the proportion of fat in the blood, which in turn reduces the risk of heart disease, such as heart attacks and strokes
Improve the health of hair and skin: It is worth mentioning that diets that contain a low proportion of fat lead to dry hair and skin, and deprive them of important nutrients, and characterized by fish contain omega-3 fatty acids that maintain moisture and shine hair, , And omega-3 fats can help treat psoriasis and other skin diseases.
Depression: Many studies have found that omega-3 fatty acids reduce depression more than prescription drugs. In one study, eating omega-3 during pregnancy reduced the risk of postpartum depression significantly , And omega-3 may improve the incidence of some mental disorders, such as bipolar disorder (Bipolar disorder).
Enhancement of brain growth The essential fatty acids found in fish such as omega-3s play an important role in the development and development of the brain in children. It has been found that omega-3 may help treat attention deficit disorder with hyperactivity (Attention Deficit Hyperactivity Disorder) and ADHD. In addition, regular consumption of fish helps to reduce the decline of brain function in old age, because it increases the gray matter in the center of the brain; Control of emotion and memory.
Vitamin D supplementation: Saltwater fish are a source of vitamin D, which helps prevent disease and improve bone health. Each 113 grams of salmon provides the body with 100% of the recommended amount of vitamin D daily , And some fish oils, such as whale liver oil is a very rich source of vitamin D, one tablespoon of which provides the body with 200% of its needs of this vitamin.
Reducing the risk of autoimmune diseases: Fish consumption is associated with reduced risk of multiple autoimmune diseases such as type 1 diabetes, and some studies have indicated that, Helps reduce the risk of Rheumatoid Arthritis and Multiple Sclerosis, but other studies are needed to confirm it.
Reducing the risk of asthma: Studies indicate that children who eat fish regularly have a 24% lower risk of asthma, but these results did not apply to adults.
Eye protection from diseases: Studies have shown that people who eat larger amounts of fish have a lower chance of macular degeneration, which is the main cause of blindness and blindness. One study found that eating fatty fish once a week Was associated with a 53% lower risk of macular degeneration.
The nutritional value of fish contains many important nutrients for the human body of vitamins, minerals and essential fatty acids, and the following table shows the nutritional value of a medium-cooked salmon, without any additives, according to the Food and Drug Administration
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