Nutritionists say that fish fat contains great Omega-3 unsaturated fatty acids, so eating fish can really make people smarter. (Image source: Pixabay)
I often hear people say that eating fish can make you smarter. Why is this? March 12,NutritionShi Gao Minmin posted a post on Facebook fans, mainly becausefishfat contains greatOmega-3 unsaturated fatty acidsand among all fishes, themackerelofDHAandEPAmost abundant content.Gao Minmin suggested to the public that when they are still thinking about which brand to buyfish oilTime to eat some real fish first!
Gao Minmin stated in the article that DHA “helps children’s brain and vision development and delays adult brain and vision degeneration”; EPA “helps fight inflammation, prevent thrombosis, protect cardiovascular system, and reduce the risk of chronic diseases.”
In the article, Gao Minmin also attached the DHA and EPA ranking illustrations of various fish (the following are the values per 100g):
Mackerel (DHA: 4503mg/EPA: 2851mg)
Saury (DHA: 2548mg/EPA: 1407mg)
Earthen fish (DHA: 1359mg/EPA: 382mg)
Eel (DHA: 1218mg/EPA: 649mg)
Willow fish (DHA: 1170mg/EPA: 1107mg)
White hairtail (DHA: 1051mg/EPA: 449mg)
Salmon (DHA: 893mg/EPA: 1270mg)
Round cod (DHA: 773mg/EPA: 1260mg)
Ayu (DHA: 547mg/EPA: 280mg)
Grouper (DHA: 516mg/EPA: 206mg)
Horse mackerel (DHA: 388mg/EPA: 208mg)
White Pomfret (DHA: 323mg/EPA: 117mg)
Milkfish (DHA: 163mg/EPA: 37mg)
Tuna belly (DHA: 105mg/EPA: 35mg)
Snapper (DHA: 32mg/EPA: 6mg)
Gao Minmin emphasized that the nutrition of fish is really super rich. In addition to DHA and EPA, there are three other items:
1. High-quality protein: improve the health of immune cells and strengthen muscles.
2. Low saturated fat: keep blood vessels open and reduce cardiovascular diseases.
3. Vitamin E: anti-aging, anti-oxidation, protects blood vessels, moisturizes skin, and smoothes hair.
The fiber structure of fish meat is relatively short, which makes it easier to chew, swallow, digest and absorb than other meats. (Image source: Adobe Stock)
In addition, because the fiber structure of fish meat is relatively short, it is easier to chew and swallow than other meats, and it is also easier to digest and absorb for human use.
According to the “Youhuo Health Network” report, the U.S. Food and Drug Administration (FDA) also recommends that pregnant women, pregnant women, breastfeeding women, and children aged 1 to 11 should eat more fish, including crustaceans, which are Mediterranean Diet is an important part of a healthy diet. Because it is rich in nutrients, such as Omega-3, omega-6, iron, zinc, iodine, choline, protein, vitamin B12, vitamins, selenium, etc., can help the baby’s brain and spinal cord development, children’s immune system and brain development .
So, how much fish should we consume to be enough?
Gao Minmin said that the Taiwan Food and Drug Administration recommends that the public adjust the amount of fish they eat according to age, such as 2 servings per week for children aged 1 to 3; 3 servings per week for children aged 4 to 6; and 3 servings per week for pregnant women. 7 to 9 servings. As for the so-called one portion, it refers to the size and thickness of about three fingers put together. Although eating fish is good, you should still pay attention to the intake of shark, swordfish, tuna, and oily fish. If you want to ingest, pregnant women and women of childbearing age should not exceed 1-2 servings per week, and children under 6 years old should not exceed 1 to 2 servings per month. Do not exceed 1 serving.
Finally, Gao Minmin suggested that whether it is deep-sea fish or freshwater fish, they are rich in nutrients, and you can “take in a balanced amount in turn”!
Source: Watch China
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