Fish is rich in nutrition and is a common food in life. Many dietary guidelines recommend that adults eat fish in moderation. The "Dietary Guidelines for Chinese Residents (2016)" recommends that fish intake is 280g-525g per week ( 40g-75g per day).

Not only that, eating fish regularly is also beneficial to health and reduces the risk of death.

Eating half a catty of fish a week reduces the risk of death by 15%

A study published in the European Journal of Clinical Nutrition in 2021 found that eating 4-6 servings of fish per week (50g per serving, about half a catty per week) can reduce the risk of death, including the risk of all-cause death , And specific mortality risks such as cardiovascular disease and ischemic heart disease. ①

Compared with subjects who eat 0-3 servings of fish per week, eating 4-6 servings of fish per week is associated with a reduction in the risk of multiple cardiovascular diseases and all-cause mortality, and can reduce the risk of all-cause mortality by 15% The risk of death from cardiovascular disease was reduced by 23%, the risk of death from ischemic heart disease was reduced by 20%, the risk of death from stroke was reduced by 25%, the risk of death from ischemic stroke was reduced by 25%, and the risk of death from hemorrhagic stroke was reduced by 39%.

Eating 7-10 servings of fish per week is associated with a 8%, 13%, 22%, and 7% reduction in the risk of death from all causes, cardiovascular disease, ischemic heart disease, stroke, ischemic stroke, and hemorrhagic stroke, respectively. , 10% and 34% are correlated. However, eating ≥11 servings of fish per week was not significantly associated with a reduction in the risk of death.

Researchers analyzed that the reason why eating more fish can reduce the risk of cardiovascular disease and death from all causes is that fish contains a variety of cardiovascular protective nutrients, including polyunsaturated fatty acids (ω-3 fatty acids, α-linolenic acid), vitamin D and selenium.

Wu Qiaoqi, Department of Neurology, Xuanwu Hospital, Capital Medical University, pointed out in an article in the Health Times in 2016 that fish is the main source of high-quality protein. Each 100g contains about 20 grams of protein. It is rich in essential amino acids and has high bioavailability. The fat contained in fish is different from meat, and the fatty acid composition is mainly unsaturated fatty acids, especially deep-sea fish is rich in DHA and EPA, which is beneficial to lower blood cholesterol and prevent the occurrence of cardiovascular and cerebrovascular diseases. ②

Recommend to eat these kinds of fish

So in daily life, which fish can be eaten more? You can try these.

1. Hairtail

National senior Chinese cook Gao Minghe pointed out in an article in the Health Times in 2015 that hairtail is rich in polyunsaturated fatty acids and minerals such as magnesium and selenium, which have a protective effect on the cardiovascular system. Fresh octopus can be eaten in coastal cities. Some people do not remove the scales before cooking, but inland cities generally only eat frozen octopus. The scales are fishy and must be cleaned before cooking. Hairtail has few fat thorns and is suitable for children and the elderly. ③

2. Yellow Croaker

There are big and small yellow croaker. The large yellow croaker has thick meat but a bit rough and old. The small yellow croaker is tender and delicious but has more spines, each with its own advantages and disadvantages. Large and small yellow croaker and hairtail are collectively known as the three major marine products in my country.

Huang Lianzhen, honorary chairman of the Hubei Nutrition Society, pointed out in an article in the Health Times in 2014 that yellow croaker is rich in protein, unsaturated fatty acids, vitamin B2, niacin, vitamin E and a variety of mineral elements, especially selenium. The selenium content of large and small yellow croaker per 100 grams is 42.6 mg and 55.2 mg respectively, which is a good food source of selenium. Selenium is an essential trace element for the human body and an antioxidant nutrient. Selenium has outstanding contributions in protecting cardiovascular and maintaining myocardial health.

Traditional Chinese medicine believes that yellow croaker has the effects of strengthening the spleen and stomach, soothing the nerves and stopping dysentery, and replenishing qi and filling essence. For the elderly and the infirm, regular consumption of yellow croaker in their daily diet is very beneficial to health. ④

3. Perch

National intermediate Chinese cook Tang Niuniu pointed out in an article published in the Health Times in 2015 that the nutritional value of sea bass is mainly reflected in protein, vitamins and trace elements. In addition, sea bass has a high content of DHA. Sea bass is rich in protein, A vitamins, B vitamins, calcium, magnesium, zinc, selenium and other nutrients, which have high nutritional value. Perch can also cure fetal dysfunction and produce less milk. Mothers-to-be and lactating women can eat perch to nourish the body without worrying about obesity caused by overnutrition. ⑤

4. Whitebait

The whitebait body is almost transparent, only a few centimeters long. In the famous "Taihu Sanbai", whitebait is one of them (the other two are white fish and white shrimp). Unlike other fish, when eating whitebait, you don't need to remove fins and bones. It is a whole food, 100% can be eaten, and it is called ginseng in fish.

Li Jian, a member of the Chinese Nutrition Society and an intermediate clinical nutritionist, pointed out in an article in the Health Times in 2013 that, as a specialty of Taihu Lake, whitebait is small but rich in nutrients. There are both fresh and frozen whitebait on the market. It is a high-protein and low-fat food (protein 17.2g/100g), and the calcium content is relatively high, 46mg/100g, potassium, magnesium, and selenium. The content of other micronutrients is also relatively rich. Because the size of whitebait is too small, many vendors will make it into dried fish for sale. In addition, Chinese medicine believes that whitebait has a good dietary effect, nourishing the spleen and stomach, suitable for the lungs and diuresis, and is suitable for people with weak spleen and stomach. Moreover, as a natural "longevity food", whitebait is also recognized by international nutrition organizations such as Japan. But it should be noted that when you buy it, you should choose milky white and shiny. It is best not to buy too transparent. There is a suspicion of post-processing. ⑥

5. Crucian carp

Li Shizhen, a medical scientist in the Ming Dynasty, once praised crucian carp: “Crucian carp likes to snuggle up mud and does not eat sundries, so it can nourish the stomach. Winter moon has a lot of meat and thick seeds, and its taste is particularly beautiful.” That is, crucian carp has the function of warming the spleen and stomach.

Zhang Fan, Xiyuan Hospital, China Academy of Chinese Medical Sciences, published an article in the Health Times in August 2016 that crucian carp is rich in high-quality protein, easy to absorb, and rich in fat, hydrochloric acid, calcium and other ingredients. According to the knowledge of Chinese medicine, crucian carp is sweet in taste and flat in nature. It has the effects of invigorating the spleen and appetizing stomach, replenishing qi and promoting milk, diuresis and dehumidification. ⑦

Don't eat these 3 kinds of fish!

Although the fish is good, it is not just what you want to eat. In August 2019, Professor Liu Shaowei, deputy director of the Food and Drug Regulatory Research Center of East China University of Science and Technology, issued a paper in Science China and emphasized that the following three types of fish are best not to eat: ⑧

1. Uncooked fish

Eating uncooked fish may cause parasitic infection. When cooking fish, please make sure that the fish is completely cooked. In addition, do not put the uncooked fish on the plate with other foods to avoid cross-contamination.

2. Over-fried fish

Although the deep-fried fish tastes more attractive, it will lose a lot of nutrients. First of all, high-temperature frying will oxidize the fat of the fish meat, producing free radicals, benzopyrene and other harmful substances. Secondly, fish protein, vitamins, minerals, etc. will be destroyed under high temperature, which will seriously affect the absorption of nutrients.

3. Pickled salted fish

In the curing process, nitrite can react with amines, which are the protein decomposition products in pickled products, to form nitrosamines, which is a strong carcinogen. Long-term human body intake of nitrite will dilate blood vessels, produce oxidized hemoglobin blood disease, and increase the risk of cancer.