Eating fish can make you live longer and smarter, but these three types of fish should have been blackened out long ago, but there are still many people eating them

Fish is fresh, tender, delicious, and nutritiousIt is a common type of food in daily lifeBut did you know?Is the hidden 'nutritional king' in fish actually this part?How much fish is suitable for eating every week?Let's take a look together~Prioritize01The Hidden 'Nutrient King' on FishDifferent parts of fish also have different characteristicsair bladder:Many times, the fish we buy may have already been processed and no longer have a swim bladder. However, in terms of protein content, the protein content in the fish fat is relatively high, even reaching 76 to 79%

Fish is fresh, tender, delicious, and nutritious

It is a common type of food in daily life

But did you know?

Is the hidden 'nutritional king' in fish actually this part?

How much fish is suitable for eating every week?

Let's take a look together~

Prioritize

01

The Hidden 'Nutrient King' on Fish

Different parts of fish also have different characteristics

air bladder:

Many times, the fish we buy may have already been processed and no longer have a swim bladder. However, in terms of protein content, the protein content in the fish fat is relatively high, even reaching 76 to 79%. The fat content is also relatively low, and the cholesterol content is not high, making it a good nutritional part.

Fish head:

Fish heads have high nutritional value, such as various nutrients such as protein, calcium, phosphorus, iron, vitamin B1, etc.

Take the fish head with chopped peppers (fat head fish) we often eat as an example. Its protein content is as high as 18.32%. In addition, the fish head is also rich in multi unsaturated fat acids and phospholipids, which help the brain development of infants and help improve Alzheimer's disease.

be careful:

Fish head has a high cholesterol content and should be consumed in moderation.

Fish skin:

The protein content is relatively rich, reaching around 30%, and it also contains rich collagen. Taking red trout as an example, the collagen content in its skin can even reach over 80%.

In addition, there are some flavor substances in fish skin, such as arginine, aspartic acid, glutamic acid, etc. The content of delicious amino acids in fish skin is as high as 11.8%, so the taste of fish skin is relatively delicious.

Do not eat this part of the fish:

Fish bile contains a large amount of bile salts, toxins, and histamines. Eating it by mistake may cause kidney failure or liver damage, and in severe cases, it may even be life-threatening. Do not consume it!

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02

The three major nutritional values of fish

1. High protein, low fat:

Fish and shrimp aquatic products generally have a protein content between 15% and 20%, fat content between 1% and 10%, and carbohydrates between 0% and 5%. They are high protein, low fat, and easily absorbable animal proteins that can meet the nutritional needs of different populations.

2. Rich in unsaturated fat acids:

Fish is rich in unsaturated fat acids, especially EPA and DHA, which are conducive to the growth and development of intelligence, vision and other nervous systems, and can also help reduce cholesterol and prevent cardiovascular and cerebrovascular diseases.

3. Rich in vitamins and minerals:

In addition to the aforementioned nutrients, fish also contains abundant vitamins, such as vitamin A. Many varieties of fish can have vitamin A levels of over 100 micrograms per 100 grams, such as cold water red trout, which can even reach up to 206 micrograms of vitamin A. In addition, it also contains rich trace elements such as calcium, potassium, magnesium, sodium, zinc, selenium, etc.

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03

How much fish is suitable for eating every week?

According to the Scientific Research Report on the Dietary Guidelines for Chinese Residents (2021), consuming more fish can reduce the risk of all-cause mortality in adults. Compared to people who have never consumed fish, those who consume 60 grams of fish per day have a 12% lower overall risk of death.

Moderate increase in fish intake can also reduce the risk of stroke in adults. In 2018, a cohort study targeting nearly 50000 people in China and the United States found that high fish consumption could reduce the risk of stroke death in Chinese people. Compared with people who never ingested fish, the daily intake of fish was 0.1-33.3g, 33.4-68g,> The risk of stroke death decreased by about 30% in people weighing 68 grams, while no protective effect of fish meat on stroke risk was found in the American population.

Eating more fish can reduce the risk of Alzheimer's disease and cognitive impairment in middle-aged and elderly people. A cohort study of 5.3 years of follow-up of the elderly in China found that among adults 65 years of age; Compared to individuals who consume 1 serving per week (equivalent to 100 grams) of fish, individuals who consume 1 serving per week have an average 35% reduction in cognitive decline.

How much fish is suitable for eating every week?

According to the "Dietary Guidelines for Chinese Residents 2022", it is recommended to eat fish twice a week or 300-500g.

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04

It's best not to eat these three types of fish

1. Uncooked fish:

Eating undercooked fish may lead to parasitic infections. When cooking fish, please ensure that the meat is fully cooked. Additionally, do not place undercooked fish and other food dishes together to avoid cross contamination.

2. Overfried fish:

Like many people's favorite grilled fish, it belongs to overfried fish. Although the taste is more tempting, it does not have any health benefits.

First, fish fried at high temperature will produce free radicals, benzopyrene and other harmful substances as well as carcinogen heterocyclic amine. Secondly, the proteins, vitamins, minerals, etc. in fish can be destroyed under high temperatures, seriously affecting the absorption of nutrients.

3. Salted fish:

In the process of curing, nitrite can react with the amine of protein decomposition products in the cured products to form nitrosamines, which are a strong carcinogen. Long term intake of nitrite in the human body can cause vasodilation, produce oxidized hemoglobin blood diseases, and increase the risk of cancer.

Transferred from: CCTV Life Circle

Source: Yangzi Famous Medical Team

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