Experts state that fish consumption is important for heart health.
Stating that fish are rich sources of calcium, iodine and Omega-3 fatty acids as well as rich protein content, experts say that many clinical studies report that regular fish consumption reduces the risk of heart attack and stroke and increases cognitive activities.
Nutrition and Diet Specialist Hülya Yiğit stated that Omega-3 fatty acids, which have many benefits for cardiovascular health, are also found in plant-based foods such as flaxseeds, walnuts and purslane, and said: "Oily fish, which are rich sources of omega-3 fatty acids; "2-150 grams should be included in the diet at least 200 days a week." said.
Üsküdar University NPİSTANBUL Hospital Nutrition and Diet Specialist Hülya Yiğit gave information about the tips of fish consumption.
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Fish are rich in protein, calcium, iodine and Omega-3
Stating that fish are among the protein sources frequently consumed in our country, especially in winter months, Nutrition and Diet Specialist Hülya Yiğit said, “In addition to their rich protein content, fish are also rich sources of calcium, iodine and Omega-3 fatty acids. Many clinical studies report that regular fish consumption reduces the risk of heart attack and stroke and increases cognitive activities.” said.
Fish at least 2 days a week
Omega-3 fatty acids have many benefits for cardiovascular health; Nutrition and Diet Specialist Hülya Yiğit stated that they are also found in plant-derived foods such as flax seeds, walnuts and purslane, but their absorption by the body is low. “Therefore, fatty fish, which are rich sources of Omega-3 fatty acids; "2-150 grams should be included in the diet at least 200 days a week." he said.
What to consider when buying and consuming fish
Noting that fish can be consumed at any stage of life, Nutrition and Diet Specialist Hülya Yiğit also explained what to pay attention to when purchasing and consuming fish, which fish should be preferred and which should be avoided: First of all, one should make sure of the freshness of the fish. The smell of stale fish is sharper and its eyes have lost their shine. When you press gently, the touched area sinks inwards. Additionally, the gills of fresh fish are redder than stale ones. Seasonal fish should be preferred. In general, larger and larger fish are more likely to contain mercury, which is toxic to the body. Therefore, small and surface fish should be preferred. For example, in these months; Mackerel, bonito and horse mackerel are suitable for consumption.
Histamine warning for tuna fish whose expiration date is close to
If we cannot access seasonal fish, frozen fish can also be preferred. Contrary to popular belief, frozen fish; Since it can be frozen while fresh, there is no major loss of nutritional value. However, if the cold chain is not maintained, it may pose a health risk. For this reason, it is beneficial to turn to reliable sellers. Instead of fresh fish, tuna is often preferred because it is easier and more practical. Expiration dates are near zamThere is a possibility that the histamine content of fresh tuna may have increased. Therefore, if tuna is to be purchased, its labels should be examined.
Ideally baked or steamed
When cooking fish, the frying method should not be preferred. The ideal method to benefit especially from Omega-3 fatty acids is to choose oven or steam cooking methods. To feel fuller when consuming fish, you should have a salad and lemon with it. Vitamin C found in salad and lemon will create a synergistic effect with many vitamins and minerals in fish and increase their absorption.
