Fish is known by all as the healthiest meat to consume. Since we were young, our parents always told us to eat more fish because it is good for us, but what are the actual health benefits & nutritional values of fish?
1) Extremely beneficial for Growth and Development
Omega-3 fatty acids are essentials for growth and development; namely for the brain and eye. Fish in general are high in omega-3 fatty acids, & the most popular ones are salmon, cod fish/雪魚 & threadfin/午魚. These are the top options that parents order for their growing kids/for women in confinement.
It may also reduce risk of asthma in children.
2) Reduces risk of Heart Attacks & Strokes
There is a reason why fish is suitable for all ages. People who were diagnosed to be at risk of suffering a stroke or heart attack, people who are recovering from injuries/training, people who are looking to reduce blood pressure/cholesterol from a high red meat diet, people who are looking to lead a discipline lifestyle all seek a healthier and better diet.
A tremendous number of large observational studies have shown that people who eat fish regularly are at lower risk of heart attacks, strokes and death from heart disease. A simple one or more serving of fish per week for a few months can already show its effects on heart health.
3) Helps to treat or prevent Depression
It is a common mental condition that isn't discussed about enough. Several of my friends who went through JC, poly, secondary school and even in the army suffer from depression and other mental conditions such as social anxiety/panic disorder.
Numerous controlled trials revealed that omega-3 fatty acids aids in fighting depression, as well as significantly increasing effectiveness of anti-depressant medication.
It is also known to reduce rates of brain decline; associated with aging, helping to regulate emotions and memories.
4) Rich in Important Nutrients
The difference between fish and other meats is that fatty fish are among the healthiest, because they are rich in fat-based nutrients, including vitamin D. Apart from a daily 15 minutes of exposure under sunlight, fish is a good way of getting vitamin D.
They are also packed with high-quality protein, iodine and other vitamins & minerals.
Our healthiest fish include threadfin, cod, salmon, batang, & other wild-caught fish such as emperor red snapper, red grouper & black grouper.
5) Protecting against Vision Impairment
Loss of vision and blindness due to old age is common among adults approaching their 40s, and it is also known as age-related macular degeneration (AMD).
Fish is known to reduce risk/slow vision impairment by 42%.
Conclusion
Fish is easy to prepare, and extremely important to be incorporated into your diet. Eating it once or twice a week can be considered sufficient to reap its benefits.
They can also be prepared in many different ways, & some cooking methods may be better for your health than others. If you already have fish in your diet, but you favor fried fish over other cooking methods such as steaming, it may be time to try something new.
Certain cooking methods retain nutritional compositions of a fish far better than others. Find out more down below