Adults eat half a catty of fish every week to keep healthy. Ma Guansheng, a researcher at the Institute of nutrition and food safety of the Chinese Center for Disease Control and prevention, said that the dietary guidelines for Chinese residents also advocate us to eat more fish and shrimp. It is generally recommended that we eat 50-100 grams of fish and shrimp every day, and adults should eat about half a catty of fish and shrimp every week, especially deep-sea fish.
Fish contains animal protein, calcium, phosphorus, vitamin A, D, B1, B2 and other substances, higher than pork, chicken and other animal meat. All the proteins in fish are complete proteins. The amount and ratio of essential amino acids in proteins are similar to those in human body. They are most suitable for human needs and are easy to be digested and absorbed. The absorption rate is as high as 96%.
In addition, fish is rich in vitamin D, omega-3 and polyunsaturated fatty acids, which are good antioxidants and anticancer substances. It can reduce cholesterol and triglycerides, and prevent blood coagulation.
Eating high-fat fish reduces the risk of cancer
Researchers from Karolinska Medical College in Sweden have inquired and analyzed the eating habits and conditions of more than 60000 women who have undergone mammography, and found that eating high-fat fish at least once a week can reduce the risk of kidney cancer by 74%.
High fat fish perch mainly include fish, such as salmon, herring, sardine and black carp, which live in the deep sea. The low fat fish include COD, bass and tuna. The vitamin D in high fat fish is 5 times higher than that in the deep fat fish. The content of Omega -3 fatty acid in deep sea fish oil is about 20 times higher. Even if there is no condition to eat more high-fat fish, eating more freshwater fish is also conducive to health.
What kind of marine fish should be on guard against poisoning
Sea fish not only bring us delicious food and nutrition, but also bring us health risks. The U.S. FDA has announced that shark, mackerel, COD, tuna and other high mercury content, warning people to eat less of these fish. In fact, there are not only mercury, but also lead, cadmium and other heavy metals and other pollutants in the polluted fish.