Eat fish twice a week!

World Health Organization and many other professional associations and organizations recommended eating fish at least twice a week.

And not only fish but also other seafood such as crabs and clams which also contain valuable nutritional ingredients: omega 3 essential fatty acids, vitamins B12 and D, iodine, selenium, manganese, zinc…

fish health benefits

Many experts and researchers on the benefits of fish and seafood claim that the lack of a certain quantity of fish and seafood in a regular diet seriously increases the risk of many health problems. They believe it would be advisable to include fish and seafood in a regular diet for all, regardless of age.

Regular consumption of fish rich in omega 3 fatty acids significantly reduce the risk of cardiovascular disease. For this reason, it is recommended to eat fish at least twice a week.

Fatty fish such as sardines, mackerel, tuna, hake, herring, salmon contain the most omega-3 fatty acids.

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salmon health benefits

For the prevention of cancer and other diseases
Researchers have confirmed that regular consumption of fish reduces the risk of tumors.  Most evidence for this is for the case of prostate cancer and colorectal cancer.

Fish and seafood also help prevent rheumatoid arthritis, psoriasis, Alzheimer’s disease and other diseases connected with aging.

Good for healthy bones
A large number of people suffer from vitamin D deficiency. It is known that vitamin D plays a critical role in calcium metabolism (or calcium homeostasis). In addition to fish and seafood there are very few other foods that have vitamin D. Therefore, fish and seafood rich in vitamin D help prevent osteoporosis (low bone mass). Most vitamin D is found in salmon, sardines and mackerel.

Valuable proteins in fish

All seafood is valuable source of high quality protein. Tuna, ray, anchovies are fish with the most valuable proteins. Meat also has proteins, however, proteins in fish with omega 3 fatty acids increases their nutritional value.

sardines health benefits

Fish in pregnancy and breastfeeding
With consumption of fish and seafood pregnant women can meet the needs for iodine, and omega 3 fatty acids and vitamin D. It is strongly recommended during pregnancy because the body is in larger need of omega 3 and vitamin D.

Anti-aging and antioxidant
The fish is on the top of the list of foods that contain phosphorus, which is necessary for proper functioning of nerve cells and brain.

oysters health benefits

Fish and seafood contain selenium which is important in antioxidant processes. More research has confirmed that selenium may slow the aging process. Selenium, which is found in fish and seafood, our body easily absorbs.

Mussels and oysters contain high amounts of selenium. They also contain magnesium, zinc and copper and other trace elements (minerals) that are good antioxidants.

 


Researches and references

http://www.who.int/en
www.medicinenet.com/vitamin_d_deficiency/article.htm
Mozaffarian D, Rimm EB. Fish intake, contaminants, and human health: evaluating the risks and the benefits. JAMA. 2006; 296:1885-99.
http://www.efsa.europa.eu/en/efsajournal/pub/3761.htm
Attitudes and Beliefs About Eating Fish: A National Opinion Survey Conducted for The Center for Food, Nutrition and Agriculture PolicyAlbert CM, Oh K, Whang W, et al. Dietary alpha-linolenic acid intake and risk of sudden cardiac death and coronary heart disease. Circulation. 2005; 112:3232-8.
http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/omega-3/art-20045614