How many times a week should it be eaten... The countless benefits of fish
The fatty acids found in fish, Omega-3 and Omega-6, protect us against cardiovascular disease and have positive effects against depression, cancer, high blood pressure, and cholesterol. Eating fish 2-3 times a week is extremely beneficial.
It's true that in places like Alaska and Greenland, the weather is very cold, life is lived amid snow and ice, and people go without much sunlight. Yet such climates are actually very good for heart health. This is because the dietary culture in these regions relies heavily on seafood. The fatty acids Omega-3 and Omega-6 found in fish have a positive effect not only on cardiovascular disease but also on many other conditions, such as depression, cancer, high blood pressure, type 2 diabetes, kidney disease, bone disease, and high cholesterol.
The fish richest in Omega-3 are mackerel, sardines, anchovy, and salmon. In addition to fish, Omega-6 can also be found in vegetable oils such as corn oil, sunflower oil, soybean oil, and hazelnut oil. Experts note that these fats, which the body cannot produce on its own, must absolutely be obtained externally for health reasons. The American Heart Association recommends eating fish at least twice a week. It should also not be forgotten that consuming fish oil tablets carelessly can be wrong, and even harmful.
ALONGSIDE PROPER NUTRITION...
The vitamins A, B, D, E, and K it contains, along with minerals such as calcium, magnesium, iron, selenium, and phosphorus, as well as proteins, fats, and fatty acids, make fish superior to other animal meats.
Scientists, noting that fish contains more unsaturated fatty acids than saturated ones, draw particular attention to Omega-3 unsaturated fatty acids. Omega-3, which helps the nervous system and brain develop during infancy and childhood, is of great importance for maintaining overall health in later years. Numerous scientific studies have shown that cardiovascular diseases in particular are less common in populations living in Mediterranean or Scandinavian countries who eat a diet heavily based on fish and other seafood. However, it would not be accurate to attribute this solely to fish oils. Lifestyle in general is also important for heart health. In other words, along with proper nutrition, regular exercise and, especially, staying away from cigarettes are essential.
Besides being found in fish, Omega-3 fatty acids are also found in green leafy vegetables — purslane above all — as well as in foods such as hazelnuts, almonds, walnuts, and avocados. Omega-6, meanwhile, is found more in liquid vegetable oils. Experts say omega fatty acids should especially be obtained through food, and recommend being more cautious with fish oil pills.
Omega-3 should not be missing from a healthy eating plan; if you cannot obtain it through food, it is necessary to use it as a supplement.