Sea fish contains essential nutrients such as protein, vitamin D, and is the best source of omega-3. These contents are very important for the body and brain. Salmon and tuna are one type of fish that have higher omega-3 nutrients than other types of fish.
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Reducing the Risk of Heart Attack and Stroke
Heart attacks and strokes are the most common causes of death in the world. Studies found that consuming 1 or more serving of fish a week had a 15% lower risk of developing heart disease. This is believed because fish has a high omega-3 content.
In other studies, it has been found that omega-3 fatty acids reduce the risk of arrhythmias, which can cause sudden death. Omega-3 fatty acids can also lower triglyceride levels, plaque growth rates (atheroclerosis) and lower blood pressure.
Contains Essential Nutrients for Growth and Development
Omega-3 fatty acids (docosahexaenoic acid-DHA) are essential nutrients for brain and eye development.
Pregnant women are advised to eat fish only 340 grams per week because sea fish contains high mercury. Besides, pregnant women should also avoid raw fish because it may contain microorganisms that harm the fetus.
Prevents Decreased Brain Function Due To Aging
With increasing age, brain function also decreases, by consuming more sea fish, the decline in brain function can be slowed down.
Reducing the Risk of Autoimmune Diseases Including Type 1 Diabetes
Autoimmune diseases occur when the body’s immune system attacks and destroys healthy body tissue—examples such as type 1 diabetes, which causes the immune system to attack the pancreas. Several studies have found that omega-3 or fish oil consumption can reduce the risk of type 1 diabetes in children and adults.
Maintain Vision Health in the Elderly
Several studies have shown that the omega-3 content in fish can maintain eye health. In one study, regular fish consumption reduced the risk of eye disorders by 42%.
Improve Sleep Quality
In a study of 95 middle-aged men, eating salmon three times per week improved sleep quality. The researchers concluded this was influenced by the vitamin D content in salmon.
Efforts to Prevent Mercury Poisoning
Preventing mercury poisoning can be done by reducing the amount and selecting sea fish types to be consumed. Besides, several efforts can also be made, such as:
- Eat broad types of fish.
- Avoid fish that then contain high mercury while pregnant.
- Follow the guidelines for serving fish and seafood for children. According to the FDA, a serving size for children under 3 years of age can consume 1 ounce of fish and children 4-7 years of age is 2 ounces.
- Make a selection of sushi or sushi restaurant before consuming it. Make sure the sushi is processed safely.