Fish is a good protein substitute for meat. Fish is a lean and low protein source compared to red meat.
Why Fish Is a Source of Protein?
Although fish varieties have different protein values, they are the most important food with high nutritional value.
A 125 gram cod has 26 grams of protein, 1 gram of fat, 120 calories. The same amount of red meat steak contains 28 grams of protein, 18 grams of fat and 278 calories. Due to its high protein content, meat has an important place in all diet programs. However, the damage caused by the protein taken from meat in terms of bad cholesterol is still discussed. Fish, on the other hand, seems to be a savior at this point. Because it is very rich in polyunsaturated omega-3 fatty acids. For this reason, it is recommended that adult individuals eat at least 250 grams of fish per week in diet programs in the United States. puts fish ahead in protein preference. Fish is a leaner and lower protein source than red meat. When cooked, a 125 gram cod contains 26 grams of protein, only 1 gram of fat and 120 calories. The same amount of t-bone steak contains 28 grams of protein, 18 grams of fat and is 278 calories. is showing. In fact, omega-3 fats are also found in leafy greens, particularly purslane, rapeseed oil, flaxseed oil, and walnut oil. However, the type of oil found in these sources is pioneering. From this, the short names EPA and DHA used by the body are synthesized.
Omega 3 Friendly Fish
The richest food in animal omega3 is fish oils. Meat, milk and eggs of free-range animals are also rich in omega3. Unfortunately, since farmed fish are fed artificial feed, not algae, their omega-3 content is quite low. The omega-3 content of fish is also different. The fish with the most omega-3s are cold water or deep bottom fish.
Omega-3'l They increase the cold resistance of the fish. Cold water (bottom) fish such as mackerel, herring, tuna, salmon, sardines are oily and rich in omega-3s. There is very little omega-3 in lean fish.
What are the Benefits of Fish?
The main feature of fatty acids in fish is that they contribute to the body's energy production. These fatty acids bind to oxygen in the body, transferring electrons and providing energy. For this reason, a diet rich in fish oil relieves fatigue, increases grip strength and mobility.
High omega 6/omega-3 ratio in the diet has negative effects on cancer formation and progression; Dietary fats affect cancer development and progression. In this context, w-6s are stimulant and omega-3s are suppressive. Therefore, the rate of cancer is much lower in communities that consume enough omega3. There is strong evidence that omega-3 fatty acids prevent coronary artery diseases. It has been documented that anxiety, sadness, and sleep problems are reduced in people who take 1 gram of omega-3 fatty acids for 12 weeks. Fish consumption during pregnancy Most of the brain development takes place during pregnancy and the first two years of life.
For this reason, omega-3 supplementation should be started before pregnancy and during the first 2 trimesters of pregnancy and during lactation.
It is appropriate for those who have problems such as cardiovascular diseases, inflammatory rheumatism, inflammatory bowel and kidney diseases to take fish pills. The amount to be taken daily varies according to age and gender, and the accompanying disease. Those who take blood thinners should consult their doctor before taking fish oil.
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