4 Benefits of consuming oily fish & bull; hello healthy

Fat is an important macronutrient in the form of oil, which can be met from food consumption. Although fat is needed by the body, the amount of intake needs to be limited because many types of food contain saturated fat. However, this is different if you eat oily fish (oily fish) which contains the type of fat that is needed by the body.

Oily fish nutritional content

In general, fish is a type of food that is rich in various important nutrients, but the content can vary and depend on the type. Oily fish are several types of marine fish that are known for being rich in omega-3 fatty acids, for example salmon, mackerel, sardines, and tuna. The composition of the fat content of several types of fish is also different from red meat which contains a lot of saturated fat.

Sources of fat that are good for health and rich in protein cause oily fish to meet most of the body's macronutrient needs. In addition, consumption of oily fish also helps you meet your needs for vitamin D, B vitamins and minerals such as selenium. All parts of the fish body contain almost the same nutrients. Oily fish nutrition also tends to last longer even though it has been preserved by cooling, smoking, or packaging in cans.

The need for omega-3 from oily fish can be met by consuming it twice a week with one serving each. One recommended serving of fish is about 100 grams of cooked fish meat. However, some individuals with certain conditions such as heart disease require higher omega-3 requirements.

Health benefits of eating oily fish

Here are some of the main benefits of consuming omega-3s from oily fish:

1. Maintain heart health - Omega-3 (EPA and DHA) from oily fish can help reduce the accumulation of fat levels in blood vessels which are the main risk factors in causing diseases such as hypertension and coronary heart disease.
2. Prevent cancer - the development of cancer is caused by the body not being able to respond to the growth of cancer cells from the start. Sufficient omega-3 is needed by the body to respond to and prevent the growth of cancer cells from an early age, without affecting normal cells, especially on the surface of the skin and in the mouth.
3. Helps the growth of brain cells - Omega-3 is an essential nutrient needed in children's brain growth, even in the womb. DHA is needed for the development of sensory abilities, thinking, and motor neurological development of children. By meeting the needs of omega-3, brain cells can also regenerate better so that it can reduce the severity of senility and dementia in the elderly.
4. Overcoming joint pain - the condition of joint pain is caused by inflammation and swelling of the joints, causing pain in the individual who experiences it. Oily fish also has the anti-inflammatory effect of omega-3s to reduce the impact of inflammation on joints.

How to select and store oily fish

If you are going to buy oily fish fresh, choose a fish that is still stiff and hard and has eye color and a body surface that is not pale. Avoid choosing fish that are too fishy. The body of oily fish will become softer if it has been caught within a few days. Fish storage should be in a cool room, freezing conditions will be better. However, the nutritional content in fresh fish fat will also decrease quickly, therefore you should immediately consume a maximum of one day after purchase.

Things that must be considered in consuming oily fish

1. How to serve

The absorption of nutrients from oily fish by the body is influenced by how to cook the fish before eating. Serving it by frying it can cause unneeded fat content and can affect the benefits of fish consumption. Therefore, try serving healthier fish by boiling, grilling, or steaming.

2. Calorie intake

Even though it has a type of fat that tends to be good, fat from fish is still counted as fat consumption that must be limited. Besides containing omega-3, oil from fish can also cause you to consume excess calories and have an impact on obesity.

3. Potential health hazards

Oily fish is a predatory marine fish at a fairly high level of the food chain. This causes oily fish caught from polluted seas to have the potential to experience accumulation of such toxins dioxins and polychlorinated biphenyls (PCBs). Pollutants in fish will be very dangerous for pregnant women and children, therefore, pay close attention to the source of the fish that will be consumed. If you can't eat oily fish, the benefits of omega-3s can also be obtained from fortified eggs, flaxseeds, and walnuts.