Saturday, April 16, 2022

Fish - an important source of a variety of nutrients

Fish is a food source comparable to other animal protein foods in nutrient composition. There are dozens of varieties of fish, with a variety of flavors and cooking styles to suit any taste. Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.

The vitamin B12 found in fish is crucial for the growth of healthy red blood cells, DNA reproduction, and nerve function. Consuming enough vitamin B12 is linked to a lower risk of dementia and heart disease.

Seafood is an important contributor of selenium to the American diet and is unique among animal protein foods as a rich source or omega-3 fatty acids EPA and DHA. Eating fish is an important source of omega-3 fatty acids.

These essential nutrients keep human heart and brain healthy. The omega-3 fat docosahexaenoic acid (DHA) is especially important for brain and eye development. In this case, it’s often recommended that pregnant and breastfeeding women eat enough omega-3 fatty acids.

Salmon and sardines, in particular are good sources of omega-3 essential fatty acids, while halibut is a great source of protein.

The forms of lipid in fish are triglycerides or triacylglycerols. Triglycerides in pelagic fish contain the long-chain polyunsaturated fatty acid EPA (eicosapentoic acid) and DHA (docosahexanoic acid), which have many health benefits including normal development of the brain and retina in infants and prevention of heart disease in adults.

Research has linked fish consumption with many health benefits, including a lowered risk for arthritis, heart attacks, high blood pressure, prostate cancer in men and strokes. Many large observational studies show that people who eat fish regularly have a lower risk of heart attacks, strokes, and death from heart disease.

The WHO/FAO in 2003 recommendation on the consumption of fish is that “regular fish consumption (1-2 servings per week) is protective against coronary heart diseases and ischemic stroke and is recommended. The serving should provide an equivalent of 200-500 mg of EPA and DHA.”

Fish are also a great source of protein, which is critical to maintaining healthy muscles, organs, and blood vessels. Protein helps support cell division, hair growth, and even hormone signaling.
Fish - an important source of a variety of nutrients

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