There are many studies in the world that have published about the great health benefits of eating a lot of fish. Fish like mackerel and sardines help reduce the risk of diabetes and cardiovascular disease.
A recent study has been published that eating fish regularly reduces the risk of diabetes, helps suppress and control blood sugar, and improves insulin resistance. N-3 unsaturated fatty acids are abundant in blue-skinned fish (sardines, mackerel, herring, …) and tuna are being noticed for their great effects on the body.
Why is eating fish so good? The right way to eat?. Let’s find out together in this article.
1. Benefits of a Fish-Rich Diet
It can be confirmed that a diet rich in fish is better than a diet rich in livestock and poultry meat (cow, chicken, goat, pig, geese, duck…). In terms of nutritional content and calories provided to the body, it is difficult to say which is better. But considering that the minerals and vitamins good for the body, the fish food would be more dominant.
1.1. Good for the Cardiovascular System
Fish is the best source of fat, rich in omega-3, 6, and 9 fatty acids and contains very little bad cholesterol… Omega-3 penetrates cell membranes, making an important contribution to the signaling process between cells for a healthy heart.
Eating it helps prevent atherosclerosis, reduce blood clots leading to blood vessel blockage, prevent stroke… People with cardiovascular disease, dyslipidemia can eat more fish per week, especially are types of catfish, salmon, herring, mackerel.
According to the American Heart Association (AHA), people without a history of cardiovascular disease should eat different types of fish at least twice per week. For people with a history of one of the manifestations of cardiovascular disease, the AHA recommends a daily supplement of one gram of EPA and DHA.
1.2. Good for the Digestive System
Proteins in fish are short-chain and less complex than in meats. Therefore, eating thí food is much easier to digest than eating meat, avoiding gas and bloating.
In addition, fish also contains many substances with anti-inflammatory and antioxidant effects, so it can protect the lining of the digestive tract.
1.3. Good for Eyes and Brain
Omega-3 fatty acids are also beneficial in improving vision, the structure of retinal cells in the eye. Because the eyes and brain are rich in omega-3 and need this source of fat to maintain health and other body functions. Vitamin A found in fish helps keep eyes healthy and prevents eye diseases. In addition, the abundant amount of DHA in fish is one of the nutrients that help the brain develop, increase the ability to learn and remember.
Young children or people who often work with computers should put it in the menu every week, so that their eyes and brain work better. Eat both meat and fish fat because fat contains a lot of omega-3, easy to digest, not as difficult to digest as meat fat.
1.4. Stronger Bone System
Calcium – one of the essential micronutrients for bones is also abundant in fish. To get more calcium, you should eat boiled fish, small fish eat bones. Besides calcium, vitamin D helps calcium absorb into the bones better, for strong bones.
Salmon, herring, and mackerel are high in vitamin D from 200 to 600 IU per 100 grams, while the recommended daily vitamin D requirement for adults is 600 IU per day. People who lack calcium, the elderly often have osteoporosis, brittle bones, easy to break, so it should be included in the menu. Each meal can use about 60 grams this food.
1.5. Improve Immune System
Fish not only contributes to a rich meal, but also contains a source of protein to help the body maintain good health and strengthen the immune system. Protein found in catfish, salmon, herring, mackerel… is the raw material for creating antibodies for the body to fight pathogens such as viruses and bacteria.
Omega-3 fatty acids help balance the omega 6:3 ratio and create an anti-inflammatory response in the body. This response helps calm the immune system and maintain balance. In the context of the ongoing Covid-19 pandemic, a small tip for you is to include fish in your diet to strengthen your resistance.
2. Eating more Fish Reduces the Risk of Diabetes
Results of examining the relationship between fish intake and the onset of diabetes have shown that: in men who ate more fish, the risk of diabetes was reduced compared with the group who ate less ones, the risk of diabetes was reduced. The risk of diabetes is reduced by about 30%. In women, there was no difference in the onset of diabetes regardless of fish intake.
Analysis of survey data based on each type has found that: small and medium fish such as tuna, sardines, herring, salmon… are strongly associated with a reduced risk of diabetes disease.
The study was conducted by scientists in Spain on 152 people. All are over 65 years old, are in the pre-diabetes stage. They follow a special diet that helps prevent type 2 diabetes.
The participants were divided into 2 groups. The first group did not eat fish. The second group was fed 200 grams of sardines per week. They were advised to eat bones as well, which are rich in vitamin D and calcium.
After a year, the scientists re-examined the health of the two groups. The results showed that the number of people at high risk of diabetes in the group that did not eat sardines decreased by 5%. Meanwhile, the number of people at high risk of diabetes in the group that ate sardines decreased by 29%.
Those who ate sardines also reported that in addition to a significant reduction in diabetes risk, they also noticed a marked improvement in health. Indicators such as triglycerides, blood pressure, and insulin resistance also decreased. At the same time, their bodies also increased levels of good cholesterol and adiponectin, a hormone that helps break down glucose.
Thus, eating fish can help lower blood glucose levels and reduce the risk of diabetes in middle-aged and elderly people. That’s thanks to an increase in omega-3s in skeletal muscle cells that increase insulin sensitivity.
3. Is Fish Good for Diabetics?
Fish is an excellent source of protein, omega-3 and vitamin D and is believed to be helpful for our bones, eyes and nerves.
Experts recommend that we eat at least two servings per week with at least one of these servings being oily fish. One portion is considered 140g of cooked fish.
3.1. Helps Control Glucose
Blood sugar control is very important for people with diabetes. In addition to being low in fat, fish can help keep glucose levels low. Of course, you should eat in a reasonable amount.
3.2. Reduces Cardiovascular Risk
According to the World Health Organization (WHO), adults with diabetes are 2 to 3 times more likely to have a heart attack and stroke.
Fish is a very important food, as its high Omega-3 content helps to lower blood triglyceride and cholesterol levels, in addition to improving insulin sensitivity.
3.3. Reduce Risk During Pregnancy
For gestational diabetes, where both mother and fetus are at high risk, glucose levels tend to spiral out of control.
Fish is a food that helps lower blood sugar and stabilize insulin levels. On the other hand, it is the contribution of iron, calcium and folic acid, which are fundamental for the correct fetal development, but also before and after pregnancy.
3.4. Reduce the Neurological Diseases of Diabetes
Fish oil has been used since ancient times to relieve symptoms of diabetic neuropathy, such as tingling and paralysis of the extremities. We now know that they provide essential nutrients to prevent neurological involvement in this disease, such as vitamin B12, phosphorus and vitamin D, as demonstrated by a recent study.
4. How should Diabetics Eat Fish?
Diabetics should eat fish at least 3 meals a week, especially seafoods such as salmon, herring, tuna… In terms of processing, you should choose healthy methods such as steaming, cooking, boiling, etc. …should limit frying or grilling.
Besides eating seafoods people with diabetes should increase their intake of green vegetables and low-sugar fruits. It is also a good source of fiber, vitamins and minerals for blood sugar control. It also prevents dangerous complications.
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