Fish in the Diet

Published by Blogger Emstar on

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Fish is one of the most nutritious foods around. It’s loaded with nutrients and may reduce risk factors for several diseases. Let’s look at its best benefits:

• Decrease inflammation
• Lowering blood pressure
• Reducing cancer risks
• Improving function of cell that line your arteries
• Nutritional value

Eating oily fish

Fish is so versatile and super easy to cook. Tinned fish doesn’t even require any cooking so it’s really easy. The only downside is the smell and cleaning up. But the nutrients you are gaining from this food is well worth it!

omega-3


Oily fish has high levels of long-chain omega-3 fatty acids, plus lots of Vitamin D,

A 100g portion of farmed Scottish smoked salmon has 2.3g of long-chain omega-3 fatty acids.
Omega-3 fats are considered ‘essential’ meaning you must get them from your diet since your body cannon create them. 2-3 portions of oily fish a week can help you met your fatty acid requirements.


Protein


We all we need high quality protein in our diets. Protein helps the body heal, bone health and maintaining muscle mass during weight loss. Salmon 20-30g of high quality protein.
Weight Control
High-protein food helps to regulate the hormones that control appetite and make you feel fuller for longer.


Heart Disease


By boosting omega-3 in the blood, it’s helps to balance with omega-6, which has been shown to help reduce the risk of heart disease.


Brain Function


Weekly consumption of oily fish has been found to improve brain function by positively affecting the grey matter volumes which reduces the risk of memory problems later in life.

List of Fish you should try:

Pilchards

Herring

Jack

Carp

Kipper

Mackerel

Pilchards

Sardines

Sprats

Trout

Whitebait

Herring

Salmon

Tuna

Anchovy

Albarcore