Fish is one of the healthy and delicious foods, and it is a major ingredient in many recipes in the Arab world, such as majboos, mutabaq and sayadiya, and it is prepared fried and grilled, and it is eaten with rice, bread and vegetables, so what happens to the fasting body when eating fish?
We begin by reviewing the nutritional ingredients provided by 3 ounces (about 85 grams) of a different group of fish, according to multiple sources including Eat This Not That and Very Well Fit, emphasizing that all these figures are approximate, and depend on the method of raising and preparing the fish.
"Wild Atlantic salmon"
- Calories: 121 kcal.
- Fat: 5.4 grams.
- Protein: 17 grams.
"Halibut"
- Calories: 116 kcal.
- Fat: 3 grams.
- Protein: 20 grams.
"Tuna"
- Calories: 109 kcal.
- Fat: less than one gram.
- Protein: 24 grams.
"Cod" (Cod)
- Calories: 82 kcal.
- Fat: less than a gram.
- Protein: 18 grams.
"Atlantic Herring"
- Calories: 134 kcal.
- Fat: 8 grams.
- Protein: 15 grams.
Canned Sardines in Oil
- Calories: 177 kcal.
- Fat: 10 grams.
- Protein: 21 grams.
"Atlantic Mackerel"
- Calories: 174 kcal.
- Fat: 12 grams.
- Protein: 16 grams.
What happens to the fasting body when eating fish?
Fish is one of the healthy foods, and it contains many important nutrients, such as protein and vitamin D, and it is light on the stomach of the fasting person, provided that it is prepared in a healthy way.
Fish is also an important source of omega−3 fatty acids, which are extremely important for the body and brain.
Eating fish provides the body with a large amount of nutrients, and at the same time does not put pressure on the digestive system.
The German Society for Nutrition recommends eating fish twice a week, taking into account eating about 70 grams of fatty fish such as salmon, mackerel and herring.
To get the best benefits of fish for the fasting person, the following is recommended:
- Avoid adding salt to the fish.
- Cook fish in a healthy way, such as grilling or quick browning. Deep frying should be avoided because it makes the fish rich in oils and calories.
- Avoid spicing the fish excessively, as it may lead to discomfort, confusion and burning.
- When eating fish with rice or bread, these carbohydrates should be moderated.
- To prepare fish sauces, it is recommended to use olive oil, vinegar, fresh herbs and garlic, and stay away from sauces based on mayonnaise and ketchup.
What are the benefits of eating fish on health?
- Fatty fish contain omega-3 fatty acids, which are essential for body and brain functions. To meet the omega-3 requirements it is recommended to eat fatty fish at least once or twice a week.
- Fish provides the body with protein, iodine, various vitamins and minerals.
- Reduce the risk of heart attacks and strokes, as many studies have shown that people who eat fish regularly are less likely to have heart attacks, strokes and die from heart disease. Researchers believe that fatty fish species are more beneficial for heart health due to their high content of omega-3 fatty acids. In previous statements to the German Society for Nutrition – quoted by the German Press Agency – salmon has great health benefits, as it protects against a heart attack or stroke.
The association explained that salmon is rich in long-chain omega-3 fatty acids such as "Eicosapentaenoic acid" and "Docosahexaenoic acid", which reduce bad cholesterol and raise good cholesterol, reduce high blood pressure, improve blood thinners properties, and thus protect against heart attacks and strokes. - Studies show that people who eat more fish have slower rates of mental decline.
- Providing the body with vitamin D, fish is among the best dietary sources of vitamin D.
Precautions for eating fish
- Some fish are high in mercury, which is linked to brain development problems. This is especially important for pregnant women, as pregnant women should only eat low-mercury fish, such as salmon, sardines and trout, and no more than 340 grams per week, if you are pregnant or thinking of becoming pregnant, consult your doctor about eating fish.
- You should not eat raw and uncooked fish as it may contain microorganisms that may harm health.