lautnusantara.com Fish is known as a good source of protein for the body, besides meat and chicken. Unfortunately, fish consumption in Indonesia is still low. In fact, there are various benefits of fish, both for children and adults.

What are the benefits of eating fish

Fish consumption in Indonesia is still relatively low, especially for residents on the island of Java. According to data from the Ministry of Maritime Affairs and Fisheries, residents of Java Island consume an average of 40,123 kg of fish per person per year. Meanwhile, fish consumption per person on the islands of Sumatra and Kalimantan is 54,648 kg per year. In eastern Indonesia, fish consumption per person is 62.92 kg per year. Many Indonesians prefer to eat beef and chicken as a source of protein compared to fish. In fact, the nutrients in fish are no less high. Plus, fish may be more affordable than meat and chicken. Therefore, you need to know the various benefits of eating fish below.

1. Helps children's brain growth

In addition to high protein, fish also contains omega-3 fatty acids. Omega-3 is a nutrient needed as food for the growth of the baby’s brain  and maintaining brain health in the elderly. A study published in Nutrients (2014) found that omega fatty acids in fish improve brain function, especially for learning ability, memory and brain development.

2. Reduces the risk of Alzheimer's disease

Still related to the brain, the benefits of this fish are good for adults. A study published in the American Journal of Preventive Medicine (2014) found that people who eat grilled fish have a larger brain volume with larger brain cells. Experts believe a larger brain volume can improve memory and learning functions. People with larger brain volumes are also believed to have a lower risk of cognitive decline and Alzheimer’s disease. This has to do with the gray matter in the brain or the part of the brain that contains neurons that process information and store memories. Research shows that consuming fish every week has an effect on increasing the amount of this grey matter.

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3. Good for bone and teeth health

The benefits of eating fish are certainly good for bones and teeth. Because, fish is a source of minerals that are important for bone density, such as calcium and phosphorus. In addition, fish is also rich in vitamin D which helps the absorption of these two minerals.These three contents are certainly needed for the health of the musculoskeletal system, such as the growth of children's bones and teeth, and to reduce the risk of osteoporosis in adults and the elderly.

4. Reduce the risk of heart disease

he American Heart Association and the Indonesian Ministry of Health recommend consuming fish at least twice a week to reduce the risk of heart disease. The benefits of this fish come from the mineral content that can help lower blood pressure, such as calcium, potassium, and magnesium.

Potassium and magnesium help relax the heart walls. Potassium also keeps the heart beating normally. Additionally, calcium helps regulate the contraction and relaxation of blood vessels when necessary.Omega-3 acids in fish can reduce cholesterol and blood fat or triglycerides. This helps reduce blood vessel blockages that can increase the risk of various heart diseases, such as heart attacks and stokes.

5. Reduces the risk of depression

Several studies have shown that fish can help reduce the risk of depression. This may be due to the omega-3 content in fish. Research published in Oxidative Medicine and Cellular Longevity (2014) explains that people with depression and chronic stress usually have inflammation in their nervous system. Well, the omega-3 content in this fish works to reduce inflammation in the body. In addition, omega-3 helps maintain and improve the quality of brain structure so that its function is maintained. This is what helps reduce symptoms of depression. Omega-3 in fish may also help with other mental disorders, such as bipolar disorder.

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6. Reduces the risk of asthma in children

Who would have thought that the benefits of fish could reduce the risk of this respiratory disorder? PLos ONE research (2013) found that consuming fish reduces the risk of asthma in children by 24 percent. Again, this benefit is obtained because of the fatty acid content acid content. In this case, omega-3 suppresses the cell response to asthma triggers. In addition, children with asthma have chronic inflammation that compromises their immune system. Well, omega-3 in fish helps reduce this inflammation.

7. Maintain eye health

The benefits of fish have the potential to protect the eyes from decreased function due to aging. Research shows that regular fish consumption is associated with a 42 percent reduction in macular degeneration in women.The omega-3 content in fish can reduce inflammatory compounds that trigger macular degeneration. In addition, omega-3 in fish increases the production of resolvin and neuroprotectin molecules which can also reduce and overcome inflammatory responses. Because it is good for heart health, omega-3 helps smooth blood flow to the eyes.

8. Reduces the risk of autoimmune diseases

Autoimmune diseases are diseases that arise due to the immune system attacking healthy parts of the body. Research published in BMJ (2022) states that the benefits of fish can reduce the possibility of immune diseases, such as:

• type 1 diabetes
• rheumatism,
• autoimmune thyroid disease, and
• psoriasis.

Vitamin D and omega-3 help improve the quality of the immune system. So, the immune system does not attack a healthy body. In addition, omega-3 regulates inflammation in the body which plays an important role in the emergence of autoimmune diseases.

9. Improve sleep quality

Not only does it reduce the risk of various diseases, eating fish is also good for maintaining your sleep. People who experience sleep problems usually have a vitamin D deficiency. Consuming fish can meet your vitamin D needs. In addition, some fish such as skipjack and salmon  are rich in vitamin B6. This vitamin increases melatonin and serotonin levels in the body.  Both are compounds that can trigger drowsiness at night. The benefits of fish are good for meeting daily nutritional needs, improving health conditions, and reducing the risk of dangerous diseases. You will get maximum benefits from this if you know the right way to cook.

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