5 Reasons Why You Should Eat Fish Regularly!!!

A week eat at least two servings of fatty fish gives human body Omega-3 fatty acids as well as protein and vitamins.

Twice a week, seek to include fish meal.

Another relatively recent past Thursday was a day of fish, at least once a week, most people eat a portion of this valuable product. To shed some light though, as the fish are really eating or not eating, focus on fish and seafood nutritional value.

Why fish is good?
- Omega-3 fatty acids
- Vitamin B12
- D and Vitamin E
- Zinc, selenium and iodine
- proteins

Sea products can be divided into three groups - white fish, fatty fish and seafood (squid, octopus, clams, shrimp and similar products) .White fish is an excellent source of protein, contains valuable minerals and vitamin B12, as is often the lack of people, if not daily used in animal products. A similar nutritional value to seafood. Significantly in the company of different fatty fish, in addition to the above mentioned nutrients also contain Omega 3 fatty acids and vitamin E and D.

Tuna, salmon, mackerel, anchovies and other fish are one of the best sources of protein because it contains about 25 grams of protein per 100 grams of product. Accordingly, eating 100 grams of tuna fish, you've already assumed about half of the daily requirement of protein quantity. Vitamin B12 is most shellfish, octopus, oysters, as well as mackerel and herring. Day must be taken at least 2.4 micrograms of vitamin B12, but such products are many times more. Vitamin D contains the most abundant halibut, mackerel, carp, eel, salmon, trout and swordfish - on average over the fish of vitamin D are more than 15 micrograms per 100 grams of product. Pregnant women and the elderly recommends daily use of supplements containing 10 micrograms of vitamin D, but this can provide a great amount of solar exposure (at least during the summer months) and oily fish in our diets. When preparing a meal of small fish, which are usually eaten by all the bones can also pick up a lot of calcium with vitamin D strengthen bones.

 

Fatty fish from all naturally occurring products is the best Omega 3 fatty acids.

 

Fatty fish contains is already available in the form of ready-essential fatty acids - DHS and EPS. Vegetable products generally will find afa linolenic acid (ALA), from which the body is synthesized DHS and EPS. Some herbal products can be found on the DHS, such as walnuts and seaweed, but the final form of EPS can accommodate only animal products.
Although fatty fish is the best source of Omega 3, a specific amount depends on both the species and the compound, which they assumed an. If farmed fish fed with inadequate food, Omega 3 fatty acids they will be less, but if they are fed in good faith, the content of essential fatty acids may be even greater than the seas and oceans mītošajās fish. Most Omega 3 contains caviar, but to eat on a daily basis and there is no need to cut fat fish Latvian population is the most widely available of herring, salmon, trout and sardines, which is available at almost every supermarket. Every day should consume at least one gram of omega-3 fatty acids, but it can be done well by eating seafood that does not require large expenditures.
 
Why fish can be bad?
Unfortunately, the fish can be found in the remnants of pollution. One of the biggest scares heavy metals and toxins, so the logical question arises: "What?" Scientists have figured out that the majority of adult heavy metals will not cause health problems, but some high-risk groups, there may be problems. Mercury can accumulate in the body, and to be removed before it can take up to a whole year. Scientists are both comforted by that, pursuant to the diet variety and lots of fruits and vegetables, these substances will not cause significant damage, as well as Omega 3, which are taken with a high fat fish surpasses the potential negative effects of toxins. Maybe not only eat fish every day just ...

 How to choose best fish, and how to best prepare?
From the nutritional point of view, and pollution levels better to choose fatty fish with a shorter life cycle. Widely available herring, anchovies, sardines, salmon and trout are one of the best choices. An excellent source of protein and minerals will cod, haddock, shrimp, squid, which contain relatively little mercury.
Thinking about the healthiest cooking method, prefer steaming, boiling or baking in the oven. Frying fish in oil in a frying pan or fritējot, they will be exposed to extreme heat, because of the essential fatty acids can be oxidized - unsaturated fatty acids is not too stable, and your fish prepared for cooking can no longer not contain as much omega-3 as before cooking. In addition, salmon and trout can eat fresh - on sandwiches, sushi and wrap a variety of dishes.