001 Eat fish 3x a week
Including fish in your diet every day, or at least three times a week, protects you from deadly diseases such as heart diseases and cancers. This may also help you live a longer healthier life.
Fish in diet and longevity
The countries with the lowest rate of heart diseases like
Nutritional benefits from fish
The fish is a quality source of protein, minerals, and vitamins. Fish is a good source of collagen that can make you look younger. Fish meat
Table 1. Nutrients and health benefits from eating fish
Nutrients from fish
Main health benefits
Omega-3 fatty acids; Q10
Vitamin D and Calcium
Other vitamins & minerals
Healthy heart and brain
Healthy eyes & skin
Omega-3 fatty acids in fish
Eating a variety of fish combined with a healthy diet reduces your risk of stroke and heart attack. Inuit people or Eskimos eat large quantities of fish rich in fats, making them relatively fat, yet they have the lowest incidence of heart diseases. This could be due to the good fats in fish including the essential omega-3 fatty acids.
The nutritionally essential omega-3 fatty acids are: alpha-linolenic acid
The omega-3 fatty acids in fish, along with other nutrients, protect blood vessels from plaque, reduce inflammation, and prevent high blood pressure. Omega-3 fatty acids reduce blood triglyceride levels contributing to their remarkable cardioprotective effects. Eating a diet high in omega-3 fatty acids also cuts the risk of developing cancers, particularly breast, prostate[5[ and colorectal cancers. Omega-3 fats are anti-inflammatory and can break the stress-inflammation cycle preventing cognitive decline as you grow old.
Even mackerel scad considered the "poor man's" fish in the
Risk of allergy and mercury from fish
Some people are allergic to some types of fish, and sometimes to almost all types of fishes. If you have an allergy to a particular fish, consult an allergist or your personal doctor for advice on eating other types of fishes.
Some sea fishes have traces of mercury
Dishes served with a variety of fishes like the Japanese sushi and sashimi provide you with a wide spectrum of a healthy fish diet and fish fats, with less risk than eating a single fish that may have high mercury content.
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