As early as the Spring and Autumn Period and the Warring States Period more than 2,000 years ago, Feng Chen issued the sentiment that "the long dragon returns to the xi, eats no fish, and goes out without a car", in order to express the feeling that he did not meet (could not eat fish).
To this day, fish is still an indispensable dish on the table, often carrying the good wishes of "more than one year".
Although the fish is delicious, there are many opinions about the various "benefits" of fish, and today we will talk about eating fish!
Fisheye is mostly from the "shape complement" statement, if you have to pull the fisheye contains nutrients related to the eye, vitamin A and DHA can be counted as names [1,2].
Vitamin A deficiency can lead to "night blindness" and dry eyes [2], but the vitamin A content in fish eyes is very small, or eat animal liver, meat, egg yolk, "vitamin A cost-effective" is higher!
As for DHA, it may be beneficial to the development of the optic nerve in infants and young children, and pregnant women/nursing mothers and 0-3 years old are generally recommended to supplement DHA with food to ensure the visual development of young children [2], but others supplement DHA does not improve vision, and the content of DHA in fish eyes is also minimal.
Instead of eating fish eyes, it is better to play less mobile phones!
Many people believe that fish brain contains more DHA and EPA, which can promote brain cell development, improve sleep, and even promote learning and memory.
But in fact, the effects of DHA and EPA in brain development have only been demonstrated in pregnant women and infants [3].
For other populations, multiple randomized controlled studies have shown that additional oral supplementation with DHA or EPA is not significantly helpful in improving cognitive function in the brain [4-6].
In addition, fish brains contain more cholesterol [7], and excessive consumption can easily lead to cardiovascular-related diseases.
Therefore, eating fish heads really does not supplement the brain. And eating a large number of fish heads can be said to be more than worth the loss.
Fish skin does contain a lot of collagen, up to more than 80% of its total protein [8].
But eating fish skin is unlikely to be cosmetic.
First, although some clinical studies have found that oral collagen peptide supplementation increases skin elasticity, reduces wrinkles, and improves skin hydration [9,10].
Image source: Stand Cool Helo
But these studies only looked at small samples, and some studies have also received industry sponsorship, and differences in collagen concentrations and types in different products can also affect the results.
That said, even when taking collagen supplements made from extraction and processing, it is not currently possible to determine whether there is a cosmetic effect.
Moreover, once the collagen in the fish skin is heated, it will break and degrade, and it will be decomposed into amino acids through the digestive tract, and it is impossible to achieve those cosmetic effects [11].
White soup is actually a "big fat household".
The thick milky white color of the fish soup is nothing more than a water-soluble protein and other substances such as water-soluble proteins dissolved by the fat in the fish meat due to heating, and under the emulsification of some proteins, they are wrapped to form small fat particles [12].
In terms of protein content, the fish soup that has been boiled for a long time is still not as good as the fish itself, and the "abandoned meat soup" will waste a lot of nutrients, and it is recommended that everyone drink soup with meat, and do not boil the soup for too long.
In ancient times, there were Yue kings who practiced lying down and tasting bile, and now there are folk fish biles to reduce fire.
But, pay attention! Fish bile contains substances such as bile acid, cyanide, and histamine, which may poison people, cause damage to the liver, kidneys and other organ systems, and may be life-threatening if not treated in time [13].
And they are not only insoluble in alcohol, but also resistant to high temperatures, whether they are steamed or soaked in wine, can not destroy their toxicity.
Therefore, fish bile fire can not be tasted!
Although fish is not so divine, but the fish meat is high in protein, low in fat, and particularly delicious, and it is a very good meat food.
The dietary guidelines for Chinese residents also recommend eating 280 to 525 grams of fish per week.
Just remember these and you can eat fish with confidence:
Fish eyes can not be blind, do not like to eat do not eat;
Fish head has no special effect, do not have to spend a lot of money to eat every day;
Fish galls are poisonous and must not be eaten;
It is recommended to eat less grilled fish and fried fish, steamed and stewed is the healthiest.
What are you still hesitating about?
Go, eat fish tonight!
Reviewer
Lin Chen | Dietitian, Department of Clinical Nutrition, Beijing Tongren Hospital, Capital Medical University
bibliography
[1] Zhang TT, Xu J, Wang YM, Xue CH. Health benefits of dietary marine DHA/EPA-enriched glycerophospholipids. Prog Lipid Res. 2019;75:100997. doi:10.1016/j.plipres.2019.100997
[2] Wald G. ON THE DISTRIBUTION OF VITAMINS A(1) AND A(2). J Gen Physiol. 1939;22(3):391-415. doi:10.1085/jgp.22.3.391
[3]2015 Expert consensus on maternal and infant supplementation DHA in China[J]. Chinese Journal of Reproductive Health.2015,26(2):99-101.
[4] Yang GY, Wu T, Huang SY, et al. No effect of 6-month supplementation with 300 mg/d docosahexaenoic acid on executive functions among healthy school-aged children: a randomized, double-blind, placebo-controlled trial. Eur J Nutr. 2021;60(4):1985-1997. doi:10.1007/s00394-020-02388-w
[5] Leckie RL, Lehman DE, Gianaros PJ, et al. The effects of omega-3 fatty acids on neuropsychological functioning and brain morphology in mid-life adults: a randomized clinical trial. Psychol Med. 2020;50(14):2425-2434. doi:10.1017/S0033291719002617
[6]van der Wurff ISM, von Schacky C, Bergeland T, et al. Effect of 1 Year Krill Oil Supplementation on Cognitive Achievement of Dutch Adolescents: A Double-Blind Randomized Controlled Trial. Nutrients. 2019;11(6):1230. Published 2019 May 30. doi:10.3390/nu11061230
Teng Yu,Wang Ping,Zhao Lijing,Yuan Deshun,Wang Caili. A brief analysis of nutrition and consumption of various parts of fish[J].Scientific Fish Farming,2019(12):73-74.
Fu Yanfeng,Shen Yuexin. A Brief Discussion on the Utilization of Fish Skin Collagen[J].Food Research and Development,2004(02):16-18.
[9] Kim DU, Chung HC, Choi J, Sakai Y, Lee BY. Oral Intake of Low-Molecular-Weight Collagen Peptide Improves Hydration, Elasticity, and Wrinkling in Human Skin: A Randomized, Double-Blind, Placebo-Controlled Study. Nutrients. 2018;10(7):826. Published 2018 Jun 26. doi:10.3390/nu10070826
[10] Bolke L, Schlippe G, Ger J, Voss W. A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients. 2019;11(10):2494. Published 2019 Oct 17. doi:10.3390/nu11102494
Wu Kunyuan. Study on the structure, function and rheological properties of collagen in horse-faced pufferfish skin[D].Fujian Agriculture and Forestry University, 2020.
[12] Liu D, Nikoo M, Boran G, Zhou P, Regenstein JM. Collagen and gelatin. Annu Rev Food Sci Technol. 2015;6:527-557. doi:10.1146/annurev-food-031414-111800
WANG Hanling. Research on processing technology and flavor substance of crucian carp soup[D].Jiangxi Normal University of Science and Technology, 2020.
[13] Yan W, Wang Z, Lu S, et al. Analysis of factors related to prognosis and death of fish bile poisoning in China: A retrospective study. Basic Clin Pharmacol Toxicol. 2020;127(5):419-428. doi:10.1111/bcpt.13447
*The content of this article is a popularization of health knowledge and cannot be used as a specific diagnosis and treatment recommendation, nor is it a substitute for face-to-face consultation by a practicing physician, for reference only.
*The copyright of this article belongs to Tencent Medical Code, unauthorized media reprinting is prohibited, and illegal reprinting will be investigated for legal responsibility according to law. Individuals are welcome to forward to the circle of friends.
* Welcome to WeChat search and pay attention to the public account "Tencent Medical Code" to get more health science knowledge.