It is recommended to eat fish twice a week, alternating between fatty fish and lean fish. But what are the fitness and health benefits of this food? Are all fish the same?
What are the health benefits of fish?
They are diverse and numerous. Fish is a food particularly rich in protein, an essential macronutrient for our cells. “These are called “complete” because they contain the 8 essential amino acids for the smooth running of our organization“, specifies Marie-Laure André. It also contains many minerals While the phosphorus, iron, magnesium, potassium, zinc, selenium and iodine. In terms of vitamins, they are not left out: fish contains Vitamin E antioxidant and all of the group B that contribute to the good functioning of the nervous and immune systems. “It also contains valuable vitamin D, especially fatty fish, as this nutrient is fat-soluble. This plays an important role in the assimilation and fixation of calcium and phosphorus in bones, ensuring the solidity of our skeleton“, says Marie-Laure André. She also participates in the smooth running of the immune system and, according to a report by the National Academy of Medicine of France, dated May 22, 2020, helps to prevent a severe form of Covid-19. Finally, it allows fight against the development of certain types of cancer : according to a study carried out in May 2020 by Finnish and Spanish researchers, participates in the prevention of breast and prostate cancer and its supplementation in postmenopausal women would reduce the overall cancer risk from 6.9% to 2.9%. Finally, while lean fish (cod, hake, whiting, sole, monkfish, etc.) excellent source of omega 3, essential fatty acids, because the human body does not know how to synthesize them, therefore, they must be supplied by food. “By thinning the blood, they fight high blood pressure, prevent cardiovascular disease and relieve venous insufficiency. Thanks to their anti-inflammatory properties, they are an asset against osteoarthritis : they act like painkillersreduce the frequency of seizures and help patients regain better joint flexibility“, specifies the nutritionist.
Should we favor wild fish or farmed fish?
It is easier to control the quality of the water in which farmed fish evolve. The food given to them is strictly controlled and the number of drug treatments is limited. Only their nutritional quality is a little less good, they contain, in particular, less omega 3 and 6 than farmed fish. As for wild fish, if they taste better and have a higher content of essential fatty acids, they can also be heavily polluted by residues from human activities, especially fish located at the top of the food chain that accumulate significant amounts of pollutants, especially Mercury. So what to do? “Vary species and fisheries as much as possiblealternate between farmed and wild fish and opt for preferably small specimens“, recommends our expert.
Does fish have benefits for hair?
they contain complete proteins. However, this macronutrient has the property of strengthen the hair bulb thus combating hair loss and promoting your growth. They also contain iron, an essential mineral for hair health and shine.
Does fish have skin benefits?
they help skin hydration. “The role of omega 3 is to capture and fix the water provided by food in the heart of the epidermis, thus preventing water from escaping. Its consumption provides us with a more hydrated epidermissofter and more elastic“, specifies Marie-Laure André.
What are the benefits of raw fish?
Fish is a mine of vitamins, minerals and essential fatty acids. However, these nutrients can, in part, be destroyed during cooking. Consuming them raw has, therefore, the advantage of benefit 100% of your wealth. just be careful because cooking also has the advantage of destroying pathogens responsible for food poisoning, sometimes severe. “It is advisable to freeze the fish at -20° before eating it, the extreme cold allows the responsible parasites to be destroyed.“, recommends Marie-Laure André.
Does breaded fish have any health benefits?
Less than a fresh fish. This is because, in the industrial breading recipe, the fish content is on average 65%, with the rest being flour, potato starch or yeast and added sugars, but also because the origin of the fish is not always clearly identified. Ideally, it’s best to prepare it yourself. The breading that coats it, made from bread crumbs, bread crumbs or toast, also works like a sponge and absorbs more oil from the skillet or fryer than an unbreaded fish. Becomes therefore much fatter.
What are the benefits of fatty fish?
Although they have the same nutritional qualities as lean fish (protein, vitamin and mineral content), they have two more cards: they contain omega 3 essential fatty acids for the smooth running of our organization, as well as more vitamin D, the latter being soluble in fat.
What are the benefits of canned fish?
“O nutritional benefits canned sardines or mackerel, for example, remains the sameon the other hand, are often prepared and then contain salt, oil and sometimes sugar, making them less dietary correct“, specifies Marie-Laure André. Better prefer canned raw fish, such as natural tuna or salmon.
What are the benefits of fish soup?
Is it over there brings together the nutritional benefits of the fish involved in the recipe. Also, it is recommended vary species as much as possible to fill up with good nutrients. Be careful, however, if you watch your line not to load it up with croutons and rouille sauce. It can also contain salt and sometimes sugar, check out the recipe to make the right choice.
What are the benefits of fish eggs?
Lumpfish, salmon, taramasalata or caviar eggs are a wealth of benefits for our health and fitness. As their role is to provide embryos with large amounts of nutrients so that they can develop, they are particularly rich in vitamins, minerals and proteins. Thus, they are an excellent source. omega 3, phosphorus and vitamin D. Be careful though, they also have a quite high sodium content. Therefore, they should be consumed in moderation if you are watching your salt level for health reasons (high blood pressure, fluid retention, kidney problems, etc.). Finally, some preparations, such as tarama in particular, are quite greasy : based on fish eggs and oil, contains 53% lipids. It is also a very energetic food: 544 Kcal per 100 g, or 136 Kcal per level spoon (25 g).
Is fish really good for memory?
Yes, the fish is an asset to improve your cognitive functions. On the other hand, phosphorus has nothing to do with it, as we’ve heard a lot in recent years. “It is especially its omega 3, contained in fatty fish, that would have this virtue. A study published in January 2016 in the journal Nutrients shows that those who consume a lot of omega 3 process information faster and have better memorization, these lipids ensuring good fluidity of neuron membranes.says the nutritionist.
Thanks to Marie Laure André, nutritionist nutritionist.
– National Academy of Medicine press release: Vitamin D and Covid-19
– An update on vitamin D signaling and cancer – Carsten Carlberg – Seminars in Cancer Biology – May 30, 2020
– Vitamin D: when to dose and how to correct? Bichat Hospital. 2012