Spain, with 45.6 kilos per person per year, is one of the countries where the most fish is consumed in the world, along with Portugal, Norway, and Japan . However, contrary to what we might think, the habit of eating fish is not comparable to that of eating meat from mammals, especially beef, of which 50 kilos are consumed per person per year .
Even so, the consumption of fish, both white and blue, is considered by nutrition and health experts to be one of the most recommended ways of obtaining animal protein.
Here are ten of the science-proven benefits of eating fish that justify increasing the amount of fish in your diet.
1. It has cardiovascular benefits
Thanks to Omega-3 fatty acids , but also to the absence of mammalian fats, mostly saturated , regular consumption of fish, whether blue or white, reduces the risk of inflammation and therefore of cardiovascular accidents due to obstruction of veins and arteries.
It also contributes to lower blood pressure for the same reason. The Spanish Heart Foundation considers it an essential product in our diet, as explained in this article .
2. Helps keep LDL cholesterol levels low
On the other hand, and related to the previous benefit, omega-3 fatty acids, in the case of oily fish, keep LDL cholesterol low by taking its place in many processes in which the cell membrane intervenes.
The reason is that omega-3s give fluidity to the cell membrane and allow it to accept the energy that this cholesterol carries, preventing it from returning to the blood loaded with fatty matter. For this reason, the risk of a blockage in veins and arteries, which could cause a stroke, is reduced.
3. Lower risk of developing diabetes
A study conducted in 2011 by members of the Department of Preventive Medicine and Public Health of the Faculty of Medicine of the University of Valencia concluded that fish consumption is associated with a lower risk of developing diabetes.
He is not the only one who reaches the same conclusions and the explanation lies in the fluidity that omega-3s give to the cell membrane, which produces a better acceptance of the energy provided by insulin and therefore does not stress the insulin production system, the final cause of diabetes .
4. Protective effect of colon cancer
Once again, the anti-inflammatory effects of omega-3 act as protectors of the final part of the intestine, as confirmed by a study on food groups and risk of colorectal cancer conducted by German scientists and published in the International Journal of Cancer.
5. It is good against depression and anxiety
This is indicated by a study entitled Omega-3 polyunsaturated fatty acids protect against inflammation through the production of lipid mediators LOX and CYP450: relevance to major depression and hippocampal neurogenesis .
It suggests that a sustained intake of omega-3 fatty acids, given the preventive effect against inflammation in the brain of the lipoenzymes LOX and CYP450, which they stimulate, could have a protective effect against anxiety and depression.
6. A source of vitamins A, B1, B2, B3, B12 and E
Eating fish, both white and blue, provides fat-soluble vitamins such as vitamins A, B1, B2, B3, B12 and E. Specifically, it is an excellent source of retinol or vitamin A , essential for vision, but also for many other functions.
Thus, it stimulates the production of collagen and hyaluronic acid, fights wrinkles, reduces the size of pores and lightens spots. The liver is the richest part. On the other hand, new studies point to vitamin B12 deficiencies and the prevalence of depression .
7. A source of vitamin D
Another essential vitamin, vitamin D, is found in abundance in fish , especially blue fish such as salmon, sardines and mackerel, but also in white fish.
In fact, in winter, when we spend less time in the sun, it is most advisable to eat fish because of its vitamin D, which is essential for preventing osteoporosis in older adults.
8. Source of minerals
On the other hand, eating small fish, such as anchovies, sardines , squid, etc., provides phosphorus, potassium, calcium, magnesium and sodium, as well as other elements, although it may have the disadvantage of also providing heavy metals, although this is not the case with the species mentioned, given their small size.
9. They are a clean source of high-quality protein
By “clean” we mean that they provide high-quality protein , that is, with all the essential amino acids, but without the oxidizing and inflammatory substances typical of red meat : acrylamide, nitrosamide, trimethylamine oxide and myoglobin, a carrier of heme iron, with a great capacity to form free radicals. In this sense, both white and blue fish are very healthy.
10. Its meat offers better digestion than red meat
Since it has less collagen and less fibrous proteins in general, its meat is hydrolyzed more easily in our stomach, avoiding heavy digestions.