Eating fatty fish is healthy
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The title of this article resembles an advertising slogan, but it is not. Eating fatty fish, such as herring, mackerel and salmon, has, scientific research shows, preventive against cardiovascular disease. The preventive effect can be attributed to the essential unsaturated fatty acids from the fish oil. Moreover, there are indications that a high intake of fatty acids from fish oil drastically reduces the risk of dementia, diabetes, brain haemorrhage and CARA and reduces rheumatic complaints.
Eating oily fish
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Eating fat is no longer a taboo. Once or twice a week (oily) fish on the menu is even warmly recommended by nutritionists. It has been scientifically established that eating fish can have positive effects on our health because it significantly reduces the risk of heart diseases, such as a heart attack. There are also indications that there is a link between the intake of fish oil and a reduced risk of chronic diseases such as dementia, diabetes, brain haemorrhage and CARA. Rheumatism patients who regularly eat fish have fewer pain complaints. Fish oil is also said to play a positive role in, among other things, high blood pressure, cardiac arrhythmias, lung diseases and arteriosclerosis.
Essential fatty acids
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It is the essential fatty acids from the fish oil that are responsible for the beneficial effect on our body. Essential fatty acids are fatty acids that our body cannot make itself and must therefore be taken with food. The unsaturated essential fatty acids (Essential Fatty Acids or EFAs) are alpha linolenic acid and linoleic acid. These "stem fatty acids" are converted by enzymes into the functional LCP (long chain polyunsaturated fatty acids) with longer carbon chains and several double bonds that play a critical role in the construction and functioning of the central nervous system.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Being human through fish
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The availability of EFA is said to have played a role in human evolution. It is a hypothesis of scientists that appeals to the imagination. The ancestors of humans, who lived around the Rift Valley in Kenya, ate a lot of fish from the tropical sea that was there millions of years ago. Due to the high consumption of fish and therefore the high availability of essential fatty acids, the brain size and function of the primeval man would have increased. In general, in animals, relative brain weight decreases as body weight increases. However, the homo sapiens is a clear exception to this rule. Relatively in proportion to his total body weight, humans have much more brains than other mammals.
Heart diseases
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Since the eighties it has been known from Danish research that Greenland residents hardly ever have heart attacks. Various international studies, including the Dutch Zutphen Study, have scientifically confirmed that the risk of a heart attack and stroke is considerably lower in people who eat fish once or twice a week. But the international studies do lead to a great variation in the research results. The research method used in particular is to blame for this. Quantifying fish consumption is often done with a different 'yardstick'. In addition, countries where fish are on the daily menu, such as Hawaii and Japan, lack a control group.
Less dementia due to fish
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Other effects of regular intake of fish oil fatty acids, which are partly also associated with a reduced risk of cardiovascular disease, are a lower blood pressure, an improvement of the heart rhythm and an anti-inflammatory effect. The risk of diabetes mellitus is smaller due to the property of n-3 fatty acids to promote the permeability of cell membranes. With a consumption of more than 20 grams of fish per day, the risk of a stroke is reduced by half. This is probably related to the preventive effect of n-3 fatty acids on atherosclerosis.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
Popular mussel
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Both in the Netherlands and Belgium there has been an increase in fish consumption in recent years. According to figures from the GfK consumer panel of the Flemish Promotion Center for Agro and Fisheries Marketing (VLAM), in the first quarter of 1997, compared with the same period in 1996, seven percent more Belgian families had fish on the menu and a larger proportion of spent the household budget on fish (mainly frozen fish and canned fish and to a slightly lesser extent fresh fish). On the other hand, spending on meat is declining. Mussels and cod are especially popular. Three thousand families participated in the panel.