As fit as a fiddle

Proper and rational nutrition is one of the most important environmental factors, which have a significant effect on the development of our body and maintenance of good health.

We continue to observe an increase in consumer awareness of proper nutrition. Eating fish and fish products is a part of this trend. The micro- and macronutrients contained in fish meat are credited with aiding in the prevention and even treatment of certain diseases, as well as in maintaining physical and mental well-being.

Acids for health

The composition of fish meat is similar to that of slaughter animals and poultry. Fish, however, contain mych more water and less connective tissue protein. Fish meat, except for very oily fish, has lower energy value. Its low collagen content and trace amounts of elastin make it easily digestible (up to 97 percent digestibility for fish protein). It is also quicker to prepare.

Fish have a special, unique composition of fatty acids. Unlike the meat of slaughter animals, they contain small amounts of saturated fatty acids. At the same time they are rich in EFAs - Essential Fatty Acids. This is important because our body cannot synthesize them on its own (or does so very slowly), yet they are constantly needed to function properly. Polyunsaturated fatty acids are divided into two groups: omega-3 and omega-6. They play an important role in the development and proper functioning of the body.

The first group of omega-3 acids includes those present in fish: EPA, DHA and DPA. Eicosapentaenoic acid, as a component of cell membrane phospholipids, is a material for the synthesis of eicosanoids, which take part in intercellular signaling, performing regulatory roles. Many physiological functions are due to the fact that omega-3 acids can be converted into biologically active compounds with the properties of hormone tissues.

Omega-3 the miracle workers

Omega-3 acids affect, among other things, the work of the cardiovascular system, blood pressure, formation of clots inside blood vessels, blood fat levels, cell proliferation, as well as hormone and neurotransmitter activity. At the same time, eicosanoids formed from omega-6 acids can often have the opposite effect. Therefore, the quantitative ratio of omega-3 to omega-6 acids consumed (the latter being present in margarine and vegetable oils) is extremely important. Linoleic acid (omega-6) and α-linoleic acid (omega-3) compete with each other for metabolic conversion. Because of that, an improper quantitative ratio of omega-6 to omega-3 acids consumed may reduce the beneficial effects of omega-3 acids.Thus, it is important to supplement the diet with fish products rich in omega-3 acids in order to maintain their ratio in the daily ration at the level of 4-5:1 (omega-6 to omega-3). Fun fact: in early humans, this ratio was 1:1, and today it is 10:1.

Omega-3 acids inhibit the development of certain cancers and type II diabetes, reduce inflammatory and allergic reactions, regulate the functioning of the central nervous system and prevent premature birth. DHA has also been proven to have antidepressant abilities by regulating serotonin levels in the brain. They can also counteract autoimmune diseases such as rheumatism, arthritis and rheumatoid arthritis. This is due in part to squalene (unsaturated aliphatic hydrocarbon), which facilitates the production of antibodies, increases intracellular oxygenation, and in addition improves the transmission of information between cells, as well as improving skin elasticity.

For eyesight, nerves and heart

The amino acid taurine is quite often present in fish meat. In white muscles in the amount of several dozen milligrams per 100 g, and in red muscles, heart and liver up to 1000 mg per 100 g. It has a beneficial effect on the functioning of the eyes, central nervous system, heart, skeletal muscles, regulation of intracellular osmotic pressure and bile formation. In addition, it improves the nitrogen balance of the body, reduces blood sugar levels, allows for longer exercise without fatigue by limiting the production of serotonin, helps build muscle, regulates blood cholesterol levels, improves the transport of creatine, and,  acting similarly to insulin, can transport and support the absorption of nutrients.

Rich in vitamins

The vitamin content of fish meat is equally important. These biocatalysts regulate metabolism and the work of many organs, tissues and cells of the body. Fish fat is particularly rich in vitamins. The vitamin A contained within it has antioxidant properties, the demand for which increases with age, with intense physical effort or stress. Fish fats also contain an equal amount of vitamin D, which facilitates the absorption of calcium and phosphorus, and thus the proper formation of bones and teeth, at the same time enabling the absorption of vitamin A.

Meat of lean fish is a valuable source of B vitamins. They are important for us because they are part of enzymes that metabolize carbohydrates, improve mental capacity, enhance mood, and promote growth (thiamine). Riboflavin is a component of coenzymes involved in the processing of glucose, fats and amino acids. Vitamin B6 affects the metabolism of proteins, amino acids, cholesterol, polyunsaturated fatty acids and steroid hormones. Vitamin B12, in turn, catalyzes the metabolism of carbohydrates, fats, and amino acids, as well as maintaining the efficiency of the nervous system and improving memory. In addition, it is a coenzyme in the synthesis of methionine, choline, DNA, and participates in the production of erythrocytes. Niacin positively influences the functioning of the nervous system, synthesis of sex hormones, insulin and lowering blood pressure.

What minerals give us

Fish meat contains many minerals essential for proper functioning. The calcium present in it is the basic building material of bones, having a positive effect on the functioning of the heart and the peripheral nervous system. Together with phosphorus, fluorine and manganese it may inhibit the development of osteoporosis. Selenium regulates the synthesis of glutathione and protein. Iodine, as a component of thyroid hormones, regulates energy metabolism. Manganese has a positive effect on mood and memory, as a component of brain tissue. Cobalt is present along with vitamin B, the latter of which facilitates the former's absorption. Cobalt's presence is essential for the production of erythrocytes and hemoglobin.

Fish is for everyone

Fish meat is characterized by unique nutritional benefits, in addition to the high nutritional value of proteins, particularly noteworthy is the wealth of fat-soluble vitamins (especially D and A) and rare microelements (iodine, selenium). Many people do not eat fish, claiming that they do not like the taste. This means that they have never eaten freshly caught, properly stored and well prepared fish. There are so many species of fish and processing options that everyone will find a taste and form they like. It is worth the try!