The various benefits of eating fish that you need to know

Fish is known as a good source of protein for the body, apart from meat and chicken. However, Indonesia's population is still relatively low in terms of consuming fish, especially those on the island of Java. In Java, fish consumption is still 32 kg per capita per year, while in Sumatra and Kalimantan the fish consumption is between 32-43 per capita per year, and in eastern Indonesia it is 40 kg per year, according to data from the Ministry of Marine Affairs and Fisheries. In fact, the benefits of eating fish are numerous, especially for children who are still growing.

What are the benefits of eating fish?

Unfortunately, many Indonesians prefer to eat meat and chicken as a source of protein than fish. In fact, the nutrients in fish are very high, even higher than meat and chicken. Plus, the price of fish may be more affordable than meat and chicken.

The following are the benefits of eating fish:

1. Helping growth, especially the growth of the brain and bones of children

Apart from being high in protein, fish also contains omega 3 fatty acids (needed for brain growth), as well as calcium, vitamin D, and phosphorus (which children need for bone growth). Not only that, fish is also rich in other vitamins and minerals, such as vitamin B2, iron, zinc, iodine, magnesium and potassium. All these vitamins and minerals are of course very much needed by children to support the growth and development of children as a whole.

2. Prevent heart disease

The American Heart Association recommends eating fish at least 2 times per week as part of a healthy diet. Meanwhile, the Indonesian Ministry of Health itself recommends eating fish 2-3 times per week.

Fish contains protein, vitamins and minerals that can help lower blood pressure, lowering the risk of heart disease and stroke. The content of omega 3 fatty acids in fish is very good for heart health. A study also shows that consumption of fish rich in omega 3 (such as tuna, sardines, salmon, trout, and mackerel) can reduce levels of fat in the blood, thereby reducing the risk of heart disease.

3. Reducing the risk of Alzheimer's disease

A study found that people who ate fish grilled had a larger brain volume and larger brain cells in an area of the brain responsible for memory and learning. Well, experts believe that people who have larger brain volumes have a lower risk of cognitive decline and Alzheimer's disease.

This may be related to the gray substance in the brain, the part of the brain that contains neurons that process information and store memories. Research shows that people who eat fish every week have more of a gray substance in the brain centers that regulate emotions and memory.

4. Reducing the risk of depression

Several studies have shown that eating fish can help reduce the risk of depression. This may be due to the content of omega 3 fatty acids in fish. Research shows that eating fish can increase the effectiveness of antidepressant drugs more than if you only take antidepressant drugs.

The omega 3 fatty acids in fish can also help treat other mental disorders, such as bipolar disorder. Omega 3 is one of the nutrients needed for healthy brain function.

5. Other benefits

Apart from some of the benefits mentioned above, fish also has other benefits, such as:

Protects the eyes from deterioration of function due to aging. Research shows regular fish consumption is associated with reduced macular degeneration in women.
Prevent asthma in children. A study shows that children who eat fish are less at risk of developing asthma.
Reducing the risk of type 1 diabetes. Several studies have shown that consumption of fish containing omega 3 is associated with a reduced risk of type 1 diabetes in children and adults.