by Dr. Mariangel Leota
Oily fish are an excellent source of nature’s protein, the amount of nutrients they contain are not comparable to any other source, since it is one of the most complete foods, with a wide variety of vitamins, minerals, proteins and most important of all, healthy fats.
Its consumption is highly recommended in people suffering from cardiovascular diseases due to high cholesterol (bad cholesterol), diabetes or degenerative diseases.
Although it sounds contradictory, the more fat a fish has, the more beneficial it is to health. These fats contained in fish, is composed of healthy fatty acids highly beneficial to the body, these fats known as Omega-3, is a fatty acid that the body needs and is unable to produce, so, we must consume it from foods.
Omega-3 is a prestigious compound with a wide variety of studies that confirm its reputation and ability to reduce cholesterol levels and to be beneficial for the brain and heart, as well as having a wide variety of benefits such as being anti-inflammatory or strengthen the immune system.
The number of Omega-3 sources in nature is really scarce, some fruits and vegetables may contain healthy fatty acids, such as olive oil or avocado, but oily fish contain a large amount of this nutrient, being the largest omega-3 source of nature.
Among the fish that contain the highest percentage of fat, are blue fish, these fish are highly healthy because they contain an immense amount of nutrients unlike other types of fish. The percentage of healthy fats is really high, in addition to providing a wide variety of vitamins, minerals and proteins. Among the healthiest blue fish known are salmon, sardines and tuna.
Blue fish contain high content of healthy fats in their muscles because these fish make long trips, the mobility that they have is much greater than other fish, so they need energy reserves, so they store a higher percentage of fat in Your muscles.
White fish, although they are also healthy because of the percentage of nutrients they contain, such as codfish, hake or snook, do not contain the same amount of healthy fatty acids. Its consumption provides a great variety of vitamins and proteins, but it does not provide a sufficient amount of healthy Omega-3 fats.
According to many researches about the consumption of Omega-3, it has been affirmed that it is highly beneficial for the health of the nervous system. Its consumption benefits the functioning of the brain, besides being necessary for the production of many neurotransmitters. Patients who have consumed Omega-3 supplements for a certain time in these investigations, have presented improvements in certain areas of the brain, specifically in memory, the ability to communicate and have presented improvements in mood.
According to the latest research, the consumption of omega-3 not only improves our cardiovascular health, but also benefits the functioning of the brain. The daily consumption of oily fish showed that the neurons responsible for storing information in the hippocampus, the seat of memory, communicate better with each other when the levels of omega-3 are high.
Also, that this nutrient flows in our veins in abundance prevents depression and improves mood. The consumption of Omega-3 in oily fish is also able to reduce depression and anxiety.
Types of fish with more benefits
Among the blue fish with more benefits and high amount of healthy fats, are:
With just a small portion of 100 grams, this impressive source of nutrients provides 20 grams of high-quality protein, the trout provides almost 1,000 milligrams of healthy omega 3 fatty acids for the heart. According to the daily amount of Omega-3 that the organism needs, the rainbow trout can contribute up to 30%.
Sardines is one of the most consumed fish in the whole world. Sardine is one of the most economical sources of high-quality nutrients, such as omega-3 fatty acids, a small portion of sardine can provide more calcium and vitamin D than a coup of milk. According to several nutrition institutes, the consumption of oily fish is recommended at least 3 times a week, especially sardines, due to its high content of high-quality nutrients.
This oily fish is one of the best food sources of vitamin D. This fish is very popular and its consumption is widely recommended. The amount of Vitamin D and calcium they provide is really high.
The Salmon is among the most delicious fish and recommended for its high nutritional content. Its content of omega-3 fatty acids is really high and recommended for its great amount of benefits. The protein intake is also high, a small portion of 100 grams of protein can provide 20% of the proteins we require daily.
Fish oil has gained great popularity for the kindness that is attributed to the care of the heart, due to its high content of Omega 3 fatty acids. Let’s take a look at its virtues and the scientific evidence that endorses them
What is Omega 3?
Omega 3 is a type of fat good for the body that is found especially in foods such as seawater fish (salmon, tuna and sardines), in seeds such as chia and flaxseed and in fruits such as avocado.
In addition to its natural sources, the omega 3 can also be consumed in capsules, which are sold in pharmacies and in the stores of nutritional supplements, preferably to be consumed under the guidance of the doctor or a nutritionist
hat is the function of Omega-3?
Omega-3 acts in the body reducing inflammation, controlling cholesterol levels, preventing atherosclerosis and protecting the body from cardiovascular and brain diseases
The body needs Omega 3 fatty acid to work properly, since it participates in the formation of cell membranes and hormones, in the proper functioning of the nervous system and the immune system, and in the formation of the retina, among other functions.
Main health benefits of oily fish
Beneficial for the heart
Omega-3 fatty acid reduces bad LDL cholesterol, decreasing the risk of cardiovascular diseases by a large percentage.
Ally against hypertension
It has been proven that the daily consumption of oily fish significantly reduces arterial hypertension. The consumption of this powerful Omega-3 nutrient along with other antioxidant vitamins contained in this superfood, decrease the bad cholesterol LDL, in addition to having a vasodilator effect, increasing blood circulation and lowering blood pressure.
The treatment of choice to lower triglycerides is Omega-3 fatty acid. This will be the first recommendation of your cardiologist. You can consume it in Omega-3 supplements made from fish oil or you can make grilled fish every day, accompanied by vegetables and fruits. A delicious fish diet will also bring you a lot of benefits.
Treatment for rheumatoid arthritis
Many scientific investigations have also shown the anti-inflammatory power of Omega-3 fatty acid contained in these fish, the anti-inflammatory power is profoundly beneficial and is a natural treatment for rheumatoid arthritis. Joint inflammation can decrease by 40%
Prevents heart attacks
The regular consumption of healthy fatty acids, in addition to high levels of HDL cholesterol, greatly reduce the risk of heart attacks. Staying healthy depends on you and the willingness to change your lifestyles.
Prevents cerebrovascular accident (CVA)
The decrease in arterial hypertension, in addition to the anticoagulant effect of Omega-3, also prevents cerebrovascular attacks. CVA are one of the leading causes of death in the United States and around the world, according to WHO data. The consumption of oily fish such as salmon or sardines is of vital importance.
Eat oily fish for stronger bones
The calcium and vitamin D content of oily fish such as sardines or tuna is potentially high, you can compare the amount of calcium in these fish with any dairy product. These nutrients are essential to keep bones healthy and strong. Calcium is necessary for the formation of bones and vitamin D helps in the absorption of calcium up to 4 times more than normal.
Prevents degenerative diseases
Oily fish are widely recommended to prevent degenerative diseases. Omega-3 fatty acid prevents the degeneration of important cells such as brain cells, many scientific studies have been conducted where it has been ensured that diseases such as dementia, Parkinson’s disease and Alzheimer’s disease can be prevented with the consumption of Omega- 3.
Beneficial for pregnant mothers
During pregnancy it is essential that you have good nutrition, the development of the fetus requires a large amount of nutrients that you can obtain with the consumption of oily fish such as salmon, trout, sardines or tuna. These fish can provide you with a large amount of Calcium, Vitamin D, potassium, phosphorus, magnesium, Omega-3 and a large amount of proteins.