The elders often say that eating fish is good. It turns out that eating more fish can really make you smarter! Taiwanese nutritionist Gao Minmin shared 15 kinds of fish rich in nutrients, which can help brain development and resist chronic diseases.
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Gao Minmin posted on her Instagram page to explain that the fat of fish meat contains great Omega-3 unsaturated fatty acids, namely “DHA” and “EPA”:
- DHA: Help children’s brain and vision development, delay adult brain and vision degeneration
- EPA: helps anti-inflammation, prevents thrombosis, protects cardiovascular system, and reduces the risk of chronic diseases
In addition, fish also contains high-quality protein, which can improve the health of immune cells and strengthen muscles; low saturated fat keeps blood vessels smooth and reduces cardiovascular diseases; vitamin E has the effects of anti-aging, anti-oxidation, blood vessel protection, moisturizing skin, and smooth hair .
15 Kinds of Fish Nutrition Illustrated
serving size
Although fish has many benefits, and its fiber structure is relatively short, it is easier to chew, swallow, digest and absorb than other meats. However, Gao Minmin quoted the recommendations of the Food and Drug Administration and reminded everyone to “take turns and take in a balanced amount.”
Take “1 serving of fish = the size and thickness of regarding 3 fingers together”, for example:
- 1-3 years old: 2 servings/week
- 4-6 years old: 3 servings/week
- Pregnant women: 7-9 servings/week
In addition, if you eat high-fat fish such as tuna and oily fish, pregnant women and women of childbearing age should not exceed 1 to 2 servings per week; children under 6 years old should not exceed 1 serving per month.
The content is “Dietitian Gao MinminReprinted with permission.
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Editor in charge: Zhang Pei
column name: Health Expert Column
