Good Lifestyle

OfSalmon to the sardines, Atlantic herring at the Atlantic mackerel, there are severalHealth benefits to eat fish. Packed with protein, vitamins and minerals, fish is also a low calorie zero-carbon power, filled with polyunsaturated fatty acids, a type of healthy fat connected in the category of essential nutrients.

It is not surprising that fish consumption has been on the rise. According to the latest statistics of theFisheries of the United States report, which was compiled by the American Ministry of Commerce, Americans appreciatedAn average of 16.1 pounds of seafood per person in 2018.

"The fish is certainly superfoint, which means that it is an ordinary food with extraordinary advantages," saidDawn Jackson Blagner, RDN, CSSD, author ofThe superfood exchange: the 4-week plan to eat what you want without the C.R.A.P.

Here we propose five possible side effects of having fish in your dish, then do not missThe 7 healthiest foods to eat right now.

By eating fish, you can live ...

According to an analysis of four international cohort studies that involved more than 191,000 adults of 56 countries, consuming at least two portions (175 grams or about 6 ounces) of an oily fish every weekwas associated with a lower risk of having a major cardiovascular disease event (like a heart attack or stroke) in those who have already been diagnosed with cardiac disease.

These results, recently published on March 8, 2021 inJAMA internal medicine, reveal that theOMEGA-3 fatty acids Found in this type of fish can reduce the chances of a person to suffer from another cardiac episode - and possibly a fatal death of nearly 17%.

"Eating two portions of fatfish per week, we have known for a long time to improve heart health by reducing the risks of sudden features and cardiac events," Julie Upton, MS, RD, founding partner of the Afh Consulting Nutrition and Communication Marketing Cabinet.

She adds that theAmerican Heart Association also recommends consuming two portions of fish each week (with a 3.5 ounce portion), with their first choice being rich Omega-3 fat fish, such asSalmon, sardines, trout and tuna albacore. "However, most Americans fall far from this suggestion," she says.

If your portfolio or palace - does not support a few portions of fish throughout the week, it advises to consider taking a DHA supplement (docosahexaenoic acid) and EPA (eicosapentaenoic acid), both types of 'long chain fatty acids.

In fact, research published in a 2017 edition ofTraffic (A scientific journal of the American Heart Association) indicates that patients with cardiovascular disease can extend their service life by adding an Omega-3 fish oil supplement to their daily diet.

"This decision should be taken in consultation with a doctor," adds Upton.

Theomega-3s Found in fat fish can also help protect your brain. AStudy 2020 Led by researchers from Columbia University Irving Medical Center in New York discovered that older women (with an average age of 70) who showed that the highest levels of omega-3 fatty acids in their blood had also had Larger volumes of white matter in the brain (the area composed of millions of nerve fibers).

Participants who have eaten one with two portions of cooked or grilled fish or crustaceans per week had healthier brain scans. The reason? Omega-3s have probably favored an anti-inflammatory and return response,helped the brain fight against damage caused by aging, as well as toxins found in air pollution.

"Eating fish as part of a healthy lifestyle can also help increase the amount of gray matter in the brain - things associated with better memory and cognition," says Blagner. "So every time I eat fish, I like visualizing my brain become bigger and stronger!"

Once again, you are what you eat. James Cook University Study Authors in Australia analyzed the eating habits of residents of two islands - afast food is available and one where it is not. By projecting volunteers from depression, ask for their food choices and test their blood levels, researchers have discovered interesting conclusions, published in the newspaper.Nutritional neuroscience.

First, the islanders who have access to fast foods ate more processed meals while those of the other island have consumed moreSeafood. Participants likely to be diagnosed with major depressive symptoms were younger and frequentFast Food Eaters. And,The results of the blood tests have shown that seafood enthusiasts had high levels of depression and the fight against omega-3.

"There is growing evidence to show that some people who undergo depression may not have enough EPA and Omega-3 Omega-3 DHA," saysKatherine Brooking, MS, RD, founding partner of the Afh Consulting Nutrition and Communication Marketing Cabinet.

She noted that previous researchers have explored the link between omega-3 and cerebral health by examining the association between people who regularly eat fish and depression rates. "And in countries where fish consumption is high, such as Japan, Taiwan and Hong Kong,Depression rates were extremely low," She adds.

Salmon and sleep can go from hand. Research published in theClinical Sleep Medicine Journal Examined men's sleep habits over a five-month period that has consumed Atlantic fish three times a week with men to eat other types of protein, such as chicken or meat.

At the end of the study, the men of the fish group reportedbetter quality of sleep, as well as better daily functioning. The authors question the roleVitamin D May have played in this result.

"Editing evidence suggests that EPA and DHA are also important for improving the duration of sleep and the quality of sleep," says Upton. "It seems that omega-3s can affect the release of melatonin, which can improve sleep."

Now, do not missEating this type of fish could reduce your risk of covidation, the study suggests.

Add sardines to your plate can help treat your stiff knees, suggests results published in the newspaper.Arthritis Care and Research. For nearly a year, 176 adults have completed a questionnaire that has evaluated their daily diet. Volunteers living with rheumatoid arthritis and have declared a fish at least twice a week, have posted fewer symptoms (such as inflated or tender joints) compared to other volunteers with the same condition that consummated fish once a month or less.

"If our finding is part of further studies, it suggests that fish consumption can reduce inflammation related to the activity of diseases of rheumatoid arthritis," said Dr. Sara Teschi in aPress release.

For more, be sure to checkHere's how to cook fish without your home being a smell of house.