3 Types of fish for good diet

What are the healthy diet benefits of fish?

Fish is for good healthy diet !!! In addition, fish also contain cholesterol and less saturated fat than meat as well. Especially beef, etc. Including omega-3 fatty acids help reduce brain degeneration. Which may also occur when we get older as well.

The main fish that experts recommend are fish low in mercury, such as salmon, sardines and trout. All kind are good for cooking !

100 grams of salmon provides just 182 calories and 22-25 grams of good quality protein.Canned tuna in spring water also contains 6 grams of protein, 56 milligrams of DHA, and 8 milligrams of EPA.

Additionally, 1 serving of halibut contains 53% of the recommended daily intake of vitamin B3.

Vitamin B12 is very important in the formation of red blood cells. And the function of neurotransmitters. Which of these advantages It will have a positive effect on weight loss, fat loss and overall good health.

Omega-3 fatty acids play an essential role in brain and heart health. Omega-3s  decrease inflammation and reduce the risk of heart disease. Its super food that is important for prenatal development.

Which vitamin B12 will help reduce fatigue, constipation, numbness in the hands and feet Helps reduce the risk of memory loss and stress, etc.

3. Halibut

Halibut is an easy white fish. Rarely smells fishy Therefore suitable for friends who do not like to eat fish Or do not like the fishy smell of fish much

One serving, or 160 grams of halibut, provides 42 grams of high-quality protein and is very high in the mineral selenium.

One serving of halibut fish contains selenium equivalent to 100% of the recommended daily intake.

Selenium is very important for fat loss. Because research has shown that Selenium is very important for the proper functioning of the thyroid gland. And work on the metabolic system or Metabolism ( 11 , 12 )

eating only 200 grams of salmon, we will have protein equal to 1 gram per 1 kilogram of body weight.

In addition, 100 grams of cooked salmon provides 100% of the recommended daily amount of vitamin D.

2. Tuna

Tuna is sold both fresh and canned tuna.If it’s fresh tuna Friends should choose the freshest. No fishy smell And if it’s canned tuna I advise friends to choose the one that says “Tuna in spring water”

Because tuna in mineral water, 1 serving or 28 grams will only provide about 24 calories, while the tuna in oil. It provides more energy at 56 calories.

Whether fresh or canned, tuna is a favorite of many. When picking fresh tuna, choose a piece that’s glossy and smells ocean-fresh. It’s easy to prepare.

Let’s continue to see that What are the recommended fish?

1. Salmon

All kinds of salmon They are very high in omega-3 fatty acids, vitamin D, calcium and protein.

In the amount of 100 grams of farmed salmon. It contains up to 2.3 grams of omega-3 fatty acids and natural salmon. It has higher omega-3 fatty acids at 2.6 grams.Later, vitamin D is one of the vitamins that women tend to get too little from food.

Vitamin D also contributes to reducing bone loss. And muscle mass

In addition, the research also concluded that Vitamin D is obtained from marine fish. Contributes to better sleep This will help solve the problem of sleeping difficult. And wake up in the middle of the night.

Therefore, to reduce fat. And good overall health as well The researchers suggest that We should eat about 2-3 servings of fish per week, which is equivalent to about 113 grams of fish.

So that the body receives all kinds of useful nutrients We should also eat fish with skins. Without fear of fat Or calories will be in excess

Fish is rich in high quality protein. And researchers suggest For people exercising Who want to build muscle mass and lose fat should consume 1.5-2 grams of protein per day per kilogram of body weight.

Or, we may eat foods that are close to nature, high in protein, such as fish, at least 20-30 grams per meal.

Because researchers found Protein contributes to repair And rejuvenation Increase the strength of bone mass And muscle mass During fat loss, sure enough.

Omega-3 fatty acids from natural foods, such as fish, are essential to good overall health.

High quality protein That contain all the amino acids And the body can be used immediately. Omega-3 fatty acids that we must get from food only.

And vitamin D, which is very important for fat loss And healthy bones

Fish is considered one of the low calorie foods. It is rich in beneficial nutrients. Especially protein and fat from fish.

But have you ever wondered if Is it good to eat fish every day? Fish helps us lose weight. And how to reduce fat How much fish should we eat a day? And more importantly, what fish should be eaten?