WHY SHOULD YOU EAT FISH?

Innuits living in Canada have cardiovascular diseases very rarely. In industrialized countries, heart attacks and cardiovascular diseases resulting from atherosclerosis are the cause of every second death. In Innuits this rate is only 7%. Research has shown that the reasons for this must be looked for in the diet of Innuits, which is rich in fish and seal meat. Fats consumed with these products contain very large amounts of omega-3.

The contemporary, dynamic way of life, pursuit of money and poor diet, are all factors that increase the risk of cardiovascular disease and gastrointestinal tract disorders. In industrialized countries (including Poland), bad eating habits are an everyday life problem. We do not care about what we eat, often in a hurry. We eat too much fat and food, which has an adverse nutritional composition.

Therefore, the best remedy for our problems is fish. This is supported by many facts. Great taste, nutritional values of fish, especially sea fish, is very close to the meat of slaughter animals. However, there is a great difference between them, as fish protein is highly absorbable and easy to digest.

It is impossible to overestimate the role of omega-3 fatty acids: EPA and DHA, which fish are rich in, especially those from cold seas. They support many functions of our body. Numerous clinical studies have shown that omega-3 may play an important role in the prevention of cardiovascular disease. This is because omega-3 fatty acids reduce platelet aggregation and thrombus formation, and improve the elasticity of blood vessel walls. What is more, they reduce triglyceride levels and lower blood pressure. They also have anti-arrhythmic and anti-inflammatory effects and improve the elasticity of venous walls.

Omega-3 acids, as shown in studies, have also an antitumor activity. A positive effect on cells was also observed. Namely, they delay aging.

Fish especially rich in Omega 3 fatty acids are herrings, sardines, mackerels and salmons.
Moreover, fish meat contains many minerals necessary for our body, which are involved in basic physiological, growth and reproduction processes. Fish also have vitamins.

An average composition of fish meat is shown below:
– Water-50-85%,
– Protein-10-25%,
– Fat-0 ,2-54%,
– Mineral salts, 0,5-5,6%,
– Carbohydrates-0 ,1-0, 4%,
– Vitamin B and A, and D (which are found in species with high fat content). The last constituent is particularly important, because it occurs in a very small group of products (salmon, cod, tuna, herring, mackerel, sardines, eel and liver, cheese, egg yolks).

In terms of fat content (fat of fish has a big effect on their taste) in fish, the following division has been adopted:

Lean / low fat fish (fat content less than 5 g in 100 g of fish):
– Flounder
– Cod
– White halibut
– Tench
– Perch
– Pollock
– Stream trout
– Zander
– Pike

Medium-fat fish (fat content between 5 g and 9 g in 100 g of fish):
– Halibut
– Redfish
– Carp
– Bream
– Hake
– Rainbow trout
– Sole

Fat fish (fat content exceeding 9 g per 100 g fish)
– Eel
– Salmon
– Herring
– Mackerel
– Tuna
– Sardine