Sea fish – a staple in a healthy diet
Nutritionists recommend eating fish once or twice a week, primarily as a replacement for read meat and processed meat, as they have a health-promoting nutritional profile. Fish is easy to digest and has little connective tissue and a tender cell structure, making it a high-quality and well-balanced meal, in particular if served with vegetables. The highest quality fish are fresh, unprocessed and in their original form, as this is the best way to preserve their nutritional benefits.
According to recommendations issued by the Food and Drug Administration and the World Health Organization, we should consume them even more often, as they are an excellent source of easily digestible protein, as well as a good source of vitamin D, calcium, phosphorus, selenium and iodine. They are also rich in calcium and omega 3 fatty acids and contain many important vitamins and minerals. The National Institute of Public Health of the Republic of Slovenia recommends that parents make sure their children get used to eating as many different types of fish as possible at an early age.
Omega 3 fatty acids reduce the likelihood of cardiovascular disease, as they have a positive effect on the levels of good and bad cholesterol in the blood. Fish contains a lot of protein and all the amino acids that the human body is not able to produce on its own. They reduce the possibility of cardiovascular disease and heart attacks; people who consume fish regularly are less prone to inflammation and rheumatoid disease.
One study tracked healthcare workers and found that those who ate one or more servings of fish a week had a 15 percent lower risk of heart disease. Calcium is one of the minerals that are important in all stages of life. In childhood, calcium helps build strong bones and prevents rickets, while in adulthood, it helps maintain bone strength and density and prevents the development of osteoporosis.
For the body to absorb calcium normally, it is also necessary to get enough vitamin D, which is also abundant in fish. Vitamin D also plays an important role in strengthening the immune system, secreting and regulating insulin in the pancreas, as well as regulating blood pressure and muscle and brain function. Fish also contains vitamins B and E and is mostly less calorie-dense and easier to digest, making it a staple among recommended healthy food that features heavily in all types of diets.
Numerous studies have also shown that sea fish prevents cognitive decline due to aging. As we age, our cognitive abilities decline. In some people, this occurs sooner and faster. Studies have shown that these are definitely not people who eat fish regularly. It has even been found that in people who eat fish regularly, the so-called grey area in the brain that contains neurons processing data and storing memories is larger.
By eating sea fish as we age, we are also protecting our eyes. There are studies that show that this reduces the risk of macular degeneration, a typical age-related disease that is the most common cause of impaired vision in the elderly. In this case as well, omega-3 fatty acids, which are abundant in sea fish, are supposed to be significant factor for prevention. Increasing numbers of people are having trouble sleeping. The causes are numerous – from stress to excessive exposure to light emitted by screens. One hypothesis states that vitamin D deficiency also contributes to poor sleep. Researchers have found that eating sea fish can help. A six-month study found that people experienced an improved quality of sleep when they ate fish regularly, three times a week, throughout the study. Experts believe that this could be due precisely to a higher intake of vitamin D due to the fish.
