Nutritionists say that fish fat contains excellent Omega-3 unsaturated fatty acids, so eating fish can make people smarter. (Image source: Pixabay)
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I often hear people say that eating fish can make you smarter. March 12,NutritionShi Gao Minmin posted a post on Facebook fans, mainly becausea fishfat contains greatOmega-3 unsaturated fatty acidsand among all fishes, themackerelohDHAaEPAmost abundant content. Gao Minmin suggested to the public when they are still thinking about which brand to buyfish oilTime to eat real fish first!
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Gao Minmin said in the article that DHA “helps children’s brain and vision development and delays adult brain and vision decline”; EPA “helps fight inflammation, prevent thrombosis, protect the cardiovascular system, and reduce the risk of chronic diseases.”
In the article, Gao Minmin also attached the DHA and EPA grading illustrations of different fish (the following are the values per 100g):
Mackerel (DHA: 4503mg/EPA: 2851mg)
Saury (DHA: 2548mg/EPA: 1407mg)
Groundfish (DHA: 1359mg/EPA: 382mg)
Eel (DHA: 1218mg/EPA: 649mg)
Haddock (DHA: 1170mg/EPA: 1107mg)
White hair tail (DHA: 1051mg/EPA: 449mg)
Salmon (DHA: 893mg/EPA: 1270mg)
Round cod (DHA: 773mg/EPA: 1260mg)
Ayu (DHA: 547mg/EPA: 280mg)
Grouper (DHA: 516mg/EPA: 206mg)
horse mackerel (DHA: 388mg/EPA: 208mg)
White pomfret (DHA: 323mg/EPA: 117mg)
Milkfish (DHA: 163mg/EPA: 37mg)
Tuna belly (DHA: 105mg/EPA: 35mg)
Snapper (DHA: 32mg/EPA: 6mg)
Gao Minmin emphasized that fish nutrition is extremely rich, in addition to DHA and EPA, there are three other items:
1. High quality protein: improve immune cell health and strengthen muscles.
2. Low saturated fat: keep blood vessels open and reduce cardiovascular disease.
3. Vitamin E: anti-aging, anti-oxidation, protects blood vessels, moisturizes skin, and smoothes hair.
The fiber structure of fish meat is relatively short, which makes it easier to chew, swallow, digest and absorb than other meats. (Image source: Adobe Stock)
In addition, because the fiber structure of fish meat is relatively short, it is easier to chew and swallow than other meats, and it is also easier to digest and absorb for human consumption.
According to the “Youhuo Health Network” report, the US Food and Drug Administration (FDA) also recommends that pregnant women, pregnant women, breastfeeding women, and children aged 1 to 11 should eat more fish, including crustaceans, which is the Mediterranean Diet. an important part of a healthy diet. Because it is rich in nutrients, such as Omega-3, omega-6, iron, zinc, iodine, choline, protein, vitamin B12, vitamins, selenium, etc., it can help the baby’s brain and the development of the spinal cord, system child immunity and brain development.
So, how much fish should we eat to be enough?
Gao Minmin said that Taiwan’s Food and Drug Administration recommends that the public adjust the amount of fish they eat according to age, such as 2 portions a week for children aged 1 to 3; 3 portions per week for children aged 4 to 6; and 3 servings per week for pregnant women 7 to 9 servings. As for what is called one portion, it refers to the size and thickness of about three fingers together. Although eating fish is good, you should still pay attention to the intake of shark, swordfish, tuna, and oily fish. If you want to swallow, pregnant women and women of childbearing age should not exceed 1-2 portions per week, and children under 6 should not exceed 1 to 2 servings per month. Do not exceed 1 serving.
Finally, Gao Minmin suggested that whether it is deep sea fish or freshwater fish, they are rich in nutrients, and you can “take a balanced amount in turn”!
Source: Watch China
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