The protein content of fish is about 15 ~ 24%, so fish is a good source of protein, and the absorption rate of protein is very high, about 87 ~ 98% will be absorbed by human body. The fat content of fish is much less than that of livestock meat. Fish contains very special ω-3 series fatty acids, such as EPA(Ecosapenoic acid) and DHA(Decosahexanoid acid).
In addition, fish oil is also rich in vitamins A and D, especially in the liver of fish. Fish also contains water-soluble vitamin B6, B 12, nicotinic acid and biotin. Fish also contains minerals, most obviously lilac fish or sardines, which are good sources of calcium if eaten with bones; Marine fish are rich in iodine; Others, such as phosphorus, copper, magnesium, potassium and iron, can also be taken when eating fish.
DHA is a key element to improve brain power.
Why do you often hear that eating fish makes you smart? In fact, there is a scientific basis. DHA contained in fish mainly exists in brain, retina and nerve in human body. DHA can maintain the normal function of retina, especially for infants, and promote the sound development of vision. DHA is also very helpful to the development of human brain and intelligence, and it is also an indispensable nutrient for the growth of nervous system.
Generally speaking, seafood contains DHA, but deep-sea fish, such as salmon, mackerel, sardines, saury and local fish, are the most abundant, especially in fatty tissues near fish eyes. Although cod, milk fish and mullet have high oil content, the omega-3 fatty acid content is not very high. The omega-3 fatty acids in tuna, yellow croaker, perch and leucorrhea are lower.
DHA is very important for the rapid development of fetal and infant brains. Infants and young children can't make enough DHA by themselves for the development of brain cells and nerves. Their DHA must be obtained from breast milk or infant formula. Breast milk is rich in DHA. Breast milk is superior to infant formula in visual development and intelligent cognitive development. The longer you breastfeed a baby, the higher your IQ and the better your academic performance when you grow up. Therefore, breast milk is the best food for babies.
However, if the mother does not supplement enough DHA-rich food during pregnancy or lactation, the body will not contain enough DHA, and the DHA concentration in the baby may be insufficient. Therefore, pregnant women and lactating women should eat more deep-sea fish to increase the DHA content in their bodies during pregnancy, or pass it on to their babies through breastfeeding. If it's inconvenient or you don't like fish, I'm afraid you should consider taking capsule DHA supplement. When the mother cannot or stops breastfeeding, it is advisable to add DHA to the baby's diet, such as choosing formula milk powder containing DHA or using fish as non-staple food, but some infant formula milk powder does not add DHA, so pay attention to the label when buying.
The DHA content of patients with Alzheimer's disease is 30% to 40% lower than that of normal people. People who often eat fish are not prone to brain degeneration, and can even improve the symptoms of Alzheimer's disease. Even in normal healthy people, the lack of DHA will reduce memory and learning ability.
Medicine has proved that eating fish often has many benefits.
Protein, which is rich in fish, can help infants, children and teenagers to grow and develop, and can also help them recover and heal when they are sick or have wounds. Moreover, the protein of fish meat has shorter muscle fiber structure and less connective tissue, so fish meat tastes more delicate, tender and easier to digest than other livestock meat, which is very suitable for young children and the elderly. Fish contains less fat than livestock meat, so its calories are lower than livestock meat.
Medical research has found that the proportion of Eskimos suffering from cardiovascular diseases is very low, because there are a large number of marine fish rich in EPA and DHA in their diet; A survey in Japan also found that the proportion of residents suffering from cardiovascular diseases in coastal fishing villages is lower than that of mainland farmers. EPA and DHA are two unique omega-3 fatty acids in fish, which can reduce blood lipids, especially triglycerides and low-density lipoprotein cholesterol (bad cholesterol), and make platelets less agglutinate, thus having the functions of preventing cardiovascular diseases and strokes caused by thrombosis and protecting the heart.
Finnish research has found that people who eat fish less than once a week are more likely to suffer from mild depression than those who eat fish frequently, because EPA and DHA in fish can eliminate anxiety and prevent schizophrenia. In a word, eating fish can make people healthier and smarter.
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