Fish are considered of high biological protein quality, equivalent to meat, but lower in saturated fat. In addition, they are rich in omega 3 fatty acids, having a high nutritional value. Omega fatty acids are good fats that the body cannot produce and which are received through diet. In fact, they have an anti-inflammatory action that protects the cardiovascular system, reduces triglycerides, has a positive impact in psychological health and Alzheimer’s disease and boosts brain function and overall health. Furthermore, good fatty acids help the absorption of certain vitamins such as A, D, E and K. Fatty fish include salmon, tuna, mackerel and sardines.
Fish is also a very good source of vitamin B, which supports the nerve system and overall brain health, vitamin A and D. In addition, smaller fish contain bigger amounts of calcium and phosphorus; essential minerals for the bones.
Fish and its benefits
- They protect the heart and therefore reduce the risk of cardiovascular problems due to high blood pressure.
- They improve the lipid profile by reducing LDL cholesterol and increasing HDL.
- They help in Alzheimer’s disease and protect against depression.
- They are also beneficial to bowel inflammatory disease.
- They protect against autoimmune disease, such as rheumatoid arthritis and lupus.
- Vitamin A -which fish contains, improves eyesight. Vitamin A deficiency can cause dry eyes or even short-sightedness in older age.
- Vitamin D also plays an important role in the absorption of calcium in the large intestine, a substance important in bone health. Vitamin D is essential to pregnant women, to menopause, people vulnerable to bone fractures, older adults and, of course, to children due to their rapid growth rate.
Their importance in maintaining a healthy body weight is immense.