When we were still elementary kids, we’ve all learned the 3Gs of a proper diet – Go, Grow, and Glow. But as we grow up, it becomes increasingly difficult to take the time to carefully plan our meals for the week. Hence, we rather just unconsciously just live on fast foods, take outs and instant meals.
Whether we have home-cooked meals or instant foods, the source of protein in majority, if not all of them would be pork. While we all undeniably prefer pork or even chicken, over fish as a source of protein, regularly adding fish to your meal plans should be a habit.
Here are 3 reasons why you should add fish to your diet.
- Low-Fat High-Quality Protein
Fish is lean meat. Yes, fish is a source of low-fat (low!) and high quality protein. Compared to other protein sources, fish do not have the highly saturated fat content that other types of meat have.
- Good for your Heart and Brain
The American Heart Association recommends two servings of fish per week, preferably the fatty ones like salmon, trout, sardines, tuna, herring, and mackerel. This is because fatty fishes have higher content of omega-3 fatty acids which we can only get through what we eat because our body does not produce them.
In particular, two omega-3 fatty acids found in fishes – the EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) – are good for the brain and heart. They can lower your blood pressure and your risk of heart attacks and strokes.
They may also help decrease risk of mental health conditions like depression, ADHD and bipolar disorder, and even disease like Alzheimer’s Disease and dementia. They also significantly increase the effectiveness of antidepressant medications.
- Rich in Vitamins and Minerals
Fishes have high concentration of Vitamin D which can help you sleep better and absorb calcium better for bone growth and health. Vitamin D also also strengthens the body’s immunity and metabolism. The Vitamin is also good for athletes in recovery as they greatly aid in post-exercise muscle regeneration and fatigue recovery.
Other than Vitamin D, fish can also be a source of other vitamins and minerals like phosphorus, iron, iodine, magnesium, zinc, potassium. Fish oils can even help you clear your skin from acne.
Best of all, fish are delicious and easier to prepare than other meat. Whether seared, baked, sauteed, fried, boiled, or grilled, there are so many ways to enjoy fish so it will be easy to incorporate two fish dishes into your weekly meal plan without repeating a dish for a month or two.
Pro-tip: When purchasing fishes, check where the fishes come from. It would be best if the fishes, both the freshwater and seawater fishes, come from nature instead of farmed at ponds and lakes. This is because wild fishes have more omega-3 fatty acids and are a lot less likely to be fed with chemicals or pollutants.