The protein content of fish is about 15-24%, so fish is a very good source of protein, and the absorption rate of these proteins is very high, about 87-98% will be absorbed by the body. The fat content of fish is much less than that of animal meat, and fish contains a very special series of omega-3 fatty acids, such as EPA (Ecosapenoic acid, eicosapentaenoic acid) and DHA (Decosahexanoid acid, docosahexaenoic acid).
In addition, fish oil is rich in vitamins A and D, especially in the liver of fish. Fish also contains water-soluble vitamins B6, B12, niacin and biotin. Fish also contains minerals, the most noteworthy such as cloves or sardines, if eaten with the bones, is a good source of calcium; saltwater fish is rich in iodine; other such as phosphorus, copper, magnesium, potassium, iron, etc., can also be ingested when eating fish.
DHA is a key element in promoting brain power
Why do you often hear that eating fish makes you smarter? There's actually a scientific basis for this. The DHA contained in fish is mainly found in the brain, retina and nerves, and it can maintain the normal function of the retina, which is especially needed by infants to promote the sound development of eyesight; DHA is also essential for brain development and intelligence, and it is also an indispensable nutrient for the growth of the nervous system.
General seafood contains DHA, but deep-sea fish such as salmon, mackerel, sardines, swordfish, and anchovies are the most abundant, especially in the fatty tissues near the eyeballs of fish. Cod, lice, and otter are high in fat but not very high in omega-3 series fatty acids; tuna, yellowtail, sea bass, and white scabbardfish are even lower in omega-3 series fatty acids.
DHA is even more important for the rapidly developing brains of fetuses and infants. Infants are unable to produce enough DHA for brain cell and nerve development on their own, and must obtain DHA from breast milk or infant formula. Breastmilk is rich in DHA, and breastfed babies have better visual and cognitive development than those fed infant formula. The longer the babies are breastfed, the higher their IQs will be, and the better their academic performance will be when they grow up, so breastmilk is the best food for babies.
But if mothers do not take enough DHA-rich foods during pregnancy or lactation, their bodies will not contain enough DHA, and their babies may not have enough DHA in their bodies. Therefore, pregnant and lactating women should consume more deep-sea fish to increase the amount of DHA in their bodies during pregnancy or to pass it on to their babies through breastfeeding. If it is inconvenient or you don't like to eat fish, you may have to consider taking capsule-type DHA supplements. If a mother is unable to breastfeed or stops breastfeeding, it is advisable to add DHA to the infant's diet, such as choosing DHA-enriched formula, or using more fish as a side dish, but some infant formulas do not have DHA added to them, so pay attention to the labeling when you buy them.
People suffering from Alzheimer's disease have an average of 30 to 40 percent less DHA in their blood than normal people, and those who eat a lot of fish are less likely to have brain degeneration, which can even improve the symptoms of Alzheimer's disease. Even in generally healthy people, a lack of DHA can cause a decrease in memory and learning ability.
Medical evidence suggests that eating fish has many benefits
Fish is rich in proteins that can help young children and adolescents grow and develop, and can also help recovery and healing when you are sick or have a wound. And fish protein, muscle fiber structure is relatively short, connective tissue is also less, so the fish eat more delicate than other livestock tender, but also easier to digest, very suitable for young children and the elderly to eat. Fish contains less fat than animal meat, so the calories are lower than animal meat.
Medical research has found that the proportion of Eskimos suffering from cardiovascular disease is very low because their diet contains a large number of marine fish rich in EPA and DHA; a survey in Japan also found that residents of coastal fishing villages suffer from cardiovascular disease at a lower rate than farmers in the mainland. The EPA and DHA in fish are two special omega-3 fatty acids that can lower blood lipids, especially triglycerides and LDL cholesterol (bad cholesterol), and will make platelets less likely to agglomerate, and have the effect of preventing thrombosis caused by cardiovascular disease and stroke, which can protect the heart.
A study in Finland found that people who ate fish less than once a week had a higher rate of mild depression than those who ate fish more often, because the EPA and DHA in fish can eliminate anxiety and prevent schizophrenia. In short, eating fish can make people healthier and smarter.