If you’re trying to lose weight or improve your diet for the better, fish is a good choice. The American Heart Association recommends that we eat at least two servings of fish per week. Each type of fish will have a different amount of calories and nutrients, but basically we still provide nutrients that are healthy for our bodies. The following article will help you know which fish are suitable for health as well as how to choose and manage fish properly.
Reliable nourishment of some fish species
The following is the nutritional information contained in 154g Atlantic salmon fillet (information provided by USDA):
- Calories: 280
- Fat: 12.5g
- Sodium: 86mg
- Quality: 39.2g
Comparing calories in fish isn’t easy because the way you prepare it can also change the nutritional profile of the fish. But you can compare raw fish calories with this guide based on USDA nutrition data.
Here are the calories and nutrients in some common fish in a 100g serving:
- Halibut (raw fish): 116 calories, 3 grams fat, 20 grams protein.
- Tuna: 109 calories, less than 1 gram of fat, 24 grams of protein.
- Cod: 82 calories, 0.7 grams fat, 18 grams protein.
- Sardines: 85 calories, 0.7 grams fat, 18.5 grams protein.
- Sea perch: 79 calories, 1.4 grams fat, 15 grams protein.
Mỗi loại cá có lượng dưỡng chất khác nhau
You may not believe it, but many studies show that the best fish to lose weight and improve health is fatty fish. But not any fatty fish is good. You should only choose fish that contain an essential fatty acid called omega-3. This type of polyunsaturated fat offers many health benefits to your body.
Fish contains omega-3 fats that help reduce the risk of heart disease. According to the National Institutes of Health, studies show that people who eat fish at least once a week have a lower risk of heart disease. Researchers also believe that omega-3 fatty acids found in fish may help reduce symptoms of rheumatoid arthritis and may even help improve brain and eye health.
So, if you want to build a healthy weight loss diet, add fish to your menu to help promote better health. However, if you choose to eat fatty fish you will probably have to consume more calories in, but you need not be too worried if you eat fish in moderation and use the right processing methods.
10 proofs that show the benefits of fish for our health
Fish contains many important nutrients
Fish contains most of the nutrients needed by our body. These nutrients include high-quality protein, iodine, various vitamins and minerals. In addition to omega-3 fatty acids, these fish also contain vitamin D, a fat-soluble vitamin. .
Reduce the risk of heart attack and stroke
Heart attack and stroke are the two most common causes of death in the world. Meanwhile, fish is considered one of the heart-healthy foods. Many studies show that people who eat fish regularly have a lower risk of heart attack, stroke, and death from heart disease. In a study of more than 40,000 men in the United States, those who regularly ate one or more servings of fish per week had a 15% lower risk of heart disease. Researchers believe fatty fish are even more beneficial for heart health due to their high omega-3 fatty acid content.
Fish contains important nutrients during fetal development
Omega-3 fatty acids are essential for growth and development. The omega-3 fat docosahexaenoic acid (DHA) is especially important for brain and eye development. Therefore, pregnant and breastfeeding women are generally recommended to eat enough omega-3 fatty acids.
However, certain types of fish are high in mercury, which has been linked to problems with brain development. Therefore, pregnant women should only eat fish that are low in mercury, such as salmon and sardines, and no more than 340 grams per week. In addition, pregnant women should also avoid raw and undercooked fish as it may contain microorganisms that can harm the unborn baby.
Nếu không thể ăn cá mẹ bầu có thể bổ sung omega-3 chiết xuất từ dầu cá, tuy nhiên nên tham khảo ý khiến bác sĩ
Boost brain health
Our brain function declines with aging. Mild cases are mental decline, more serious are neurodegenerative diseases such as Alzheimer’s disease.
Many observational studies show that people who eat a lot of fish have a slower rate of decline in brain health.
Studies also reveal that people who eat fish weekly have more gray matter, which is the main functional tissue that regulates emotions and memory.
May help prevent and treat depression
Depression is a fairly common condition these days. Typical manifestations are sad mood, erratic mood and energy, feeling of loss of interest in life and daily activities. Although it’s not discussed as much as heart disease or obesity, depression is currently one of the world’s biggest health problems.
Studies have found that people who eat fish regularly are less likely to suffer from depression. Many controlled trials also show that omega-3 fatty acids can fight depression and significantly increase the effectiveness of antidepressants. In addition, fish and omega-3 fatty acids may also help with other mental conditions, such as bipolar disorder.
Good food sources of natural vitamin D
Vitamin D functions like a steroid hormone in the body and this is the vitamin that we humans often have the most difficulty in getting. Meanwhile, fish and fish products are one of the healthiest natural sources of vitamin D.
One serving of cooked salmon (about 113 grams) provides about 100% of the recommended amount of vitamin D. Some fish oils, such as cod liver oil, are also rich in vitamin D, providing more than 200% of the daily value in one tablespoon (15 ml). If you don’t get a lot of sun exposure and don’t eat fatty fish regularly, you may want to consider taking a vitamin D supplement. However, vitamin D from fish is still the best natural source of vitamin D.
May reduce the risk of diseases related to the immune system
Immune-related diseases like type 1 diabetes happen when your immune system mistakenly attacks and destroys your body’s healthy tissues. Some studies link the consumption of omega-3s or fish oil with a reduced risk of type 1 diabetes. Some experts believe that eating fish may also reduce the risk of rheumatoid arthritis and other diseases. multiple sclerosis, but this still needs more research.
May help prevent asthma in children
Asthma is a common disease characterized by chronic inflammation of the airways. The incidence of this condition has increased dramatically over the past few decades.
Studies show that regular fish consumption is associated with a 24% reduction in the risk of asthma in children, but no significant effects were found in adults.
Improve eyesight in the elderly
Age-related macular degeneration is a leading cause of vision loss and blindness, mainly occurring in older adults. Some evidence suggests that fish and omega-3 fatty acids may protect against this disease. In one study, eating fish regularly was associated with a 42% reduction in the risk of this disease in women.
Fish can improve sleep quality
Sleep disorders have become extremely common around the world. The cause may be increased exposure to blue light, but some researchers believe that vitamin D deficiency may also be involved.
In a 6-month study in 95 middle-aged men, those who ate salmon three times per week experienced improvements in both sleep and daily functioning. The researchers speculate that this is due to the vitamin D content in the salmon.
Cá giúp bạn cải thiện chứng rối loại giấc ngủ
What is the most nutritious way to eat fish?
While eating fish is healthy, the way you cook it can change its nutritional profile, so it’s important to know which cooking method is best for your health.
Baking is a method of applying dry heat to cook foods at high temperatures. However, this method is believed to cause the formation of several harmful compounds called heterocyclic amines (HA) and polycyclic aromatic hydrocarbons (PAH).
These two types of compounds form when muscle tissue from meat or fish is heated to very high temperatures, especially over direct fire. But the risks associated with these compounds are only related to their consumption. lots of red or processed meat. Eating grilled fish is not associated with the same risks.
The baking method can also lead to the formation of compounds known as AGEs. These compounds form naturally in the body as you age, but can also form in muscle foods like meat and fish when they are cooked to high temperatures. High levels of AGEs have been linked to a number of diseases, such as heart disease, diabetes, and Alzheimer’s disease. To reduce exposure to these compounds, avoid direct exposure to fire and try to keep baking times as short as possible to prevent the meat from burning. In addition, applying sauce to fish before grilling is considered the secret to reducing the formation of HA and PAH.
Cá nướng là món ăn được nhiều người yêu thích
Pan frying and frying method
Pan frying and deep frying are methods of cooking at high temperatures in hot fats. Deep-frying involves submerging foods in a large amount of fat, while deep-frying uses much less fat. During the frying process, the fish will absorb some of the fat, increasing the calorie content and changing the type of fat that the fish has.
Frying fish with oil, such as vegetable oil, which is high in omega-6 fatty acids can increase inflammation-causing omega-6 levels. This has been shown to occur to a greater extent when fish is deep-fried rather than pan-fried, due to the greater amount of oil used. In general, lean fish also tend to absorb more oil than fatty fish.
The high heat during frying also damages the healthy omega-3 fatty acids in fish more than other cooking methods. In fact, one study found that frying tuna reduced beneficial omega-3 fatty acids by 70–85%. However, it appears that these effects may vary depending on the type of fish you fry. Other studies have found that some fish, such as herring, may still contain beneficial amounts of omega-3s after frying.
In general, pan-frying is considered healthier than deep-frying because less fat is needed. In addition, it is best to choose an oil that is stable at high temperatures such as olive oil as one of the healthier options.
Boiling and Steaming Methods
Boiling and steaming are cooking methods that use water or other liquids to cook foods. Boiling is the method of cooking food submerged in water or other liquids such as milk, wine, etc. While steaming is usually done in a pot or specially designed appliance to use hot, evaporating water as nine foods.
Neither of these methods will add any fat to the fish, so the fish after processing will add no calories nor change the fat previously present in the fish.
Boiling and steaming also cook fish at slightly lower temperatures than other methods, which preserves nutrients and is thought to minimize the formation of harmful chemicals like HA and PAHs.
Hấp là phương pháp giúp giữ lại nhiều dưỡng chất trong cá nhất
So how should fish be processed?
Fish is a healthy food that makes a great addition to any diet. However, the type of fish, cooking method, cooking time and oil you use can all affect the nutritional composition of the fish. Overall, the healthiest cooking methods will help limit the loss of healthy omega-3 fats, retain the most nutrients, and minimize the formation of harmful compounds. You can rely on the above analysis to determine which method suits your taste and diet best.
How to choose and store fish properly
Experts recommend buying the freshest fish possible, the fresher the better. Fresh fish can still be eaten for five days after it is caught, however it will not retain its original fresh taste. Besides, the way fish is preserved and brought to the market will have certain effects on the taste. Fish must be chilled immediately after catching and kept cold during delivery.
You should not choose fish with a bad smell. Fresh fish will not have an unpleasant smell. If you’re buying fish fillets, look for a moist fish with clean cut edges. If you choose whole fish, look at the eyes, the eyes are clear and the flesh is firm, it is fresh fish.
Cá tươi sẽ có mắt trong và thịt săn chắc
When you buy fresh fish, you should only use it within two days or put it in the freezer if you don’t need it. When you want to use frozen fish, defrost it in the refrigerator, do not defrost it at room temperature.
Fish is a natural source of quality protein, with fatty fish being an excellent source of omega-3 fatty acids. What’s more, fish has numerous benefits, including protecting eyesight and improving mental health.
Fish is easy to prepare, so you can add it to your diet today. Besides, if you want to lose weight healthy and safe, you should set up a scientific exercise regimen, the combination of nutrition and exercise will help the weight loss process quickly without negatively affecting the body. body.
Hi everyone, I’m Tony Scotti, an expert in the field of height increase with many years of experience researching and applying height increase methods, and have achieved promising results. I have created increase height blog as a personal blog to share knowledge and experience about what I have learned during the process of improving my own height.