Hello everyone. This week, I would like to tell you about November's favorite fish and the benefits of their consumption.
Fish is very important for protecting and improving health at every moment of life, from childhood to old age. I recommend consuming fish 2-3 times a week because it contains good quality protein and its rich content. Regular fish consumption during childhood is also a precaution against chronic diseases that may occur in the future. Fish is a very valuable food as it contains high amounts of nutrients such as omega-3 fatty acids, vitamin D, vitamin B12 and iodine. Try to increase your fish consumption as we enter the winter months.
According to a study conducted in 2016, the average world seafood consumption reached 20 kg per person, while this number decreases to 6.1 kg in Turkey (TUIK, 2016). Unfortunately, the fact that this number is so low in our country is a very bad result for us. Because it protects against heart diseases thanks to the omega-3 contained in fish. It is essential for brain functions. It beautifies the skin.
In addition, fish protein is more easily digested than other proteins, is rich in essential amino acids and is very valuable because it creates a feeling of satiety. During these periods when our vitamin D levels probably start to decrease as we enter the winter months, you can choose oily fish containing vitamin D.
Methods of preparing and cooking fish are also very important for both preserving the content of the fish and for health. When we look at the calories of fish in portions, we see that the calories are generally between 100-200. If you cook the fish by frying, multiplying this calorie by 3 will give you the approximate result. My advice is to grill, steam or bake.
Fish consumption during pregnancy is one of the questions I get a lot. Consuming fish during pregnancy helps the fetus complete its cerebral development. However, some fish species contain high amounts of mercury due to the ecosystem in which the fish live. Consumption of these fish may accumulate in the fetus and damage brain developments, thus being considered neurotoxic to the fetus. shark� Gazelle, swordfish, bigeye tuna are among these fish.
As studies on the positive effects of omega-3 fatty acid on human health are carried out, people's preference for omega-3 supplements has begun to increase. However, instead of using only omega-3 supplements, it would be better and healthier to consume the fish itself, which contains nutrients such as omega-3, quality protein, iodine, selenium and vitamin D.
We come to the favorites of November. Although we can now find the type of fish we want in fish stalls or large markets, it is very important to consume fish in season. Favorite fish of November are mackerel, toric, halibut, red mullet and sea bass.
Hoping that the diets that started on Monday will continue, I wish you a good week.
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