Fish and seafood have long been considered an important part of a complete diet. Doctors recommend eating fish 2-3 times a week. According to the generally accepted opinion, this amount is quite enough for the average organism (while the risk of mercury poisoning is minimized). But what happens if you eat fish daily? What are the benefits and what are the risks?
When to fear mercury
Mercury is a naturally occurring element that does not cause health problems when taken in moderation. But frequent consumption of foods with a high mercury content can lead to unpleasant symptoms, and in acute poisoning - to permanent neurological dysfunction, including developmental delays in children.
In case of mercury poisoning, the very first and important step is to identify the source. As for seafood, it is worth considering that the mercury content in large predatory fish can be higher due to the fact that predators feed on small fish with a low mercury content, and at the same time they also live longer - this is how the natural process of accumulation of a dangerous substance occurs.
And yet, Eric Rimm, professor of epidemiology and nutrition at Harvard School of Public Health, argues that most people can afford to eat fish every day without worrying about food poisoning, provided that fish with potentially high mercury content are limited to 2 servings. in Week. Exception: Pregnant women and children - they should not consume more than 3 servings per week.
Low-mercury fish and seafood: salmon, shrimp, catfish, tilapia, scallops, oysters, herring, sardines, and trout.
Fish high in mercury: swordfish, king mackerel, shark, tile fish, marlin, and yellowfin tuna.
Including fish in your daily diet is very beneficial for the body, as the product is rich in protein, healthy fats and micronutrients. Eating a diet high in fish is quite possible to speed up your metabolism and improve sleep quality. In addition, the skin smoothes and becomes more elastic, and the brain's ability to concentrate improves. Here are 6 more reasons to eat fish more often:
Healthy fat
Fish is a food with a very high content of omega-3 fatty acids, which stimulate the brain and even have a positive effect on the psyche and mood.
Healthy heart
Swapping red meat for fish is a great option for improving heart health. And it's not so much about the high content of omega-3 fats, which reduce triglycerides (that is, "bad" fat), as their combination with other beneficial elements found in fish.
According to recent research, the combination of omega-3 fatty acids with other nutrients (vitamins D and B2, calcium, iron, zinc, iodine and magnesium) significantly reduces the risk of heart attack, atherosclerosis, and even mortality among people with heart disease.
Vitamin D source
Fish is a natural source of vitamin D, which is usually only synthesized in the body when we are in the sun. Today, many of us suffer from vitamin D deficiency because we spend too much time indoors. A fishy dinner might fix that.
A remedy for depression
According to scientists, fish and seafood lovers are much less prone to depression. The reasons for this are not fully determined, but there is a version that omega-3 fatty acids affect the level of production of "pleasure hormones" - dopamine and serotonin. In addition, a diet high in fish improves blood circulation, which also has a positive effect on brain function.
Reducing the risk of autoimmune disorders
A high consumption of fish reduces the risk of developing type 1 diabetes, an autoimmune disease of the endocrine system in which the immune system attacks the cells in the pancreas that produce insulin. Eating foods high in omega-3s is also thought to reduce the likelihood of developing autoimmune diseases such as rheumatoid arthritis and multiple sclerosis.
Prevention of mental decline
With age, brain activity gradually decreases, the response time to stimuli becomes longer, and the function of short-term memory deteriorates. But there is curious evidence: for fish lovers, the slowdown in cognitive functions is slower.
If you love fish, then there are no serious reasons not to please yourself with your favorite dish every day. But if you are not a fan of seafood, then you should probably look at supplements high in fish oil. Foods are believed to be better absorbed than extracts or supplements, but the latter is still better than nothing.
Photo: Getty Images
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