The benefits and harms of eating fish: What we need to know

This article discusses the health benefits of eating fish in detail. Also, learn about healthy ways to cook fish, and whether there are any side effects of eating fish, etc.

Fish is a protein food that is available in abundance in our country. Our fish and rice is called Bengali. Fish are of two types according to their origin (freshwater fish and marine fish). There are also numerous varieties or species of fish.

What is the nutritional value of fish?

According to the World Health Organization, 10 percent of the daily caloric needs of the body should be obtained from protein. As such, an adult should consume 60 grams of protein daily. A good source of this protein is fish. Because about 20 grams of protein is available from 100 grams of fish. Although there is some variation in the nutritional value of fish depending on the species, generally 20 percent protein is considered. Other nutrients found in fish include:

• Vitamin A
• Vitamin B
• Vitamin D
• Selenium
• Calcium, Etc.

Common fish contains about 10 percent fat. But oily fish have more fat content. The type or name of fish fat is omega-3 three fatty acids that are beneficial for health.

Health Benefits of Eating Fish

Fish is considered as a beneficial food for the body. The 10 benefits of eating fish are summarized below:

Reduces the risk of heart disease

Omega-3 fatty acids in fish are very beneficial for the heart. People who eat fish regularly have a lower risk of heart disease. Especially heart attack and stroke which is one of the leading causes of premature death worldwide.

To reduce the risk of heart disease (American Heart Association) guidelines are to develop the habit of eating fish at least two days a week.

Helps in baby's brain development

Omega-3 fatty acids are good for brain development in children. So pregnant women, lactating mothers, and children should practice eating fish. Reluctance to eat fish is commonly seen in children. However, mothers should be aware of this and encourage children to eat different types of fish.

Reduces the risk of brain diseases in the elderly

As we age, brain function declines, and the risk of developing various diseases increases, one of which is Alzheimer's disease. People who eat fish regularly have better memory and a lower risk of Alzheimer's disease.

Helps relieve depression

Depression is a mental disorder that severely disrupts normal life. Regular consumption of fish helps prevent depression. Also eating fish will be beneficial for those suffering from depression. Because the omega-3 fatty acids in fish increase the effectiveness of antidepressants.

Helps prevent pathogens

The immune system of the body is very important to stay healthy by resisting the invasion of pathogens. Omega three fatty acids, vitamins, minerals, etc. in fish strengthen the immune system of the body.

Gives good eyesight

Small fish are rich in vitamin A which prevents night rot. So children should be encouraged to eat small fish to keep their eyesight good. Also, omega-3 fatty acids in fish play a role in reducing the risk of age-related macular degeneration. That is, people of all ages should develop the habit of eating fish to keep their eyesight good.

Aids in good sleep

A good night's sleep is essential for healthy living. Lack of vitamin D in the body is linked to sleep problems at night. Vitamin D is produced when the skin is directly exposed to the heat of the sun. However, fish can be a good source of vitamin D for those who don't have access to the heat of the sun. Fish is a good source of vitamin D for everyone.

Helps prevent cancer

Studies have shown that people who regularly eat fish have a lower risk of developing digestive tract cancer. For example: mouth, esophagus, stomach, and colon cancer.

Helps in weight loss

Although fish contains fat, it is a beneficial type of fat, i.e. this type of fat does not cause weight gain. Rather, regular consumption of fish makes it easier to control body weight. For those who are overweight, eat less rice (carbohydrate food) and eat more fruits, vegetables, and fish.

Prevents goiter

Iodine is available from fish. Marine fish in particular are rich in iodine, which plays an important role in keeping the thyroid gland functioning well. Iodine deficiency causes goiter. Regular consumption of iodine-rich fish prevents goiter.

Disadvantages of fish - in a few words

It is said that there are no harmful aspects or disadvantages to eating fish. However, marine fish contain harmful metals and chemicals, including mercury, which can be harmful to health. However, experts believe that it is not very risky. Because the amount of markers and harmful chemicals in fish is very insignificant it does not have any serious harmful effects on the body. Especially in freshwater fish, there is almost no mercury at all.

The Harvard University expert advises that while avoiding minor harm, one cannot deprive the fish of its nutritional value and benefits. Instead, you should develop the habit of eating different types of fish regularly.

However, to avoid the risk of possible harm to pregnant women, nursing mothers, and children, it is better not to eat large amounts of marine fish. You don't have to completely avoid it, but it can be eaten one to two days a week.

Fish is cooked in a healthy way

Vegetables are said to be cooked on low heat so that heat does not lose the nutritional value. But in the case of fish and meat, the opposite rule has to be observed. That is, the fish should be cooked well. Half-boiled and raw fish should not be eaten. Because it may contain harmful microorganisms. In particular, there may be Salmonella bacteria that cause typhoid.

And to store the fish in the refrigerator, the fish must be cut and cleaned of the abdominal cavity and washed. Fish should not be stored in the refrigerator for more than one month. Because it reduces the taste and nutritional quality of fish.

A healthy way to eat fish is to cook curry with different vegetables. Cooking fish in oil for a long time reduces the amount of omega-3 fatty acids. Avoid eating fish fried in oil.

Last word about fish:

As we explore the benefits and harms of eating fish, it is clear that there is a complex tapestry of benefits and potential harms to this dietary choice. From promoting heart health to the ethical considerations surrounding overfishing, each aspect needs careful consideration.

Its benefits are substantial, with fish serving as a nutritional powerhouse rich in omega-3 fatty acids, protein, and essential nutrients. They contribute not only to physical fitness but also to cognitive functioning and mental health. Additionally, the potential positive effects on weight management and skin health make fish a versatile addition to a balanced diet.

However, it is equally important to navigate the potential pitfalls. Mercury contamination, environmental impacts, allergic reactions and ethical concerns emphasize the need for informed choices. It is not only about personal health but also about the wider impact on ecosystems and ethical considerations in fishing practices.

FAQs:

Is it safe to eat fish every day?

Eating fish daily may be safe for most people, but variety is crucial to avoid overexposure to contaminants such as mercury.

Are there alternatives to getting omega-3 if I don't eat fish?

Yes, options like flaxseed, chia seeds, and walnuts provide plant-based omega-3s for those who avoid fish.

Can eating fish help you lose weight?

The high protein content of fish can aid in weight loss by promoting satiety and supporting muscle development.

What type of fish is best for heart health?

Fatty fish like salmon, mackerel, and sardines are rich in omega-3s, which improve heart health.