Fish is the main food source of high-quality protein required by the human body. It contains about 20 grams of protein per 100 grams. It is rich in essential fatty acids, and amino acids have high bioavailability and are delicious.
For the elderly, eating more fish is good for your health. It is best to eat fish at least twice a week for adult nutrition. Even more than that, it is not harmful. So, what’s the advantage of the elderly eating fish? What fish is best for the elderly? What should the elderly pay attention to in their diet? Let’s discuss it!
Eating fish affects elderly heart protection
Many scientific studies have proved that fish is rich in protein and Omega 3 chain unsaturated fatty acids (hereinafter referred to as unsaturated fatty acids). It can reduce blood viscosity, prevent myocardial infarction and stroke, and reduce triglyceride levels in the body.
Benefits of eating fish for the elderly
01. Eating fish nourishes the skin of the elderly
Fish is rich in vitamins, especially vitamin A, B2, and E. Vitamin A can make skin smooth and prevent rough and dry skin. Vitamin B2 can smooth skin wrinkles and eliminate spots. Vitamin E can prevent skin aging and wrinkles. Therefore, eating fish has a more qualitative effect on the skin of the elderly.
02. The elderly eating fish can help relieve depression
The unsaturated fatty acids in fish are similar to some psychotic drugs. They can inhibit the activity of some brain cells and help to stabilize emotions. Another study found that depression was related to a low intake of unsaturated fatty acids. It suggested that unsaturated fatty acids contain important substances that affect brain cell communication.
03. Eating fish helps the elderly prevent cancer
Scientists have found that a high intake of unsaturated fatty acids reduces the risk of some common cancers. The preventive effect on breast cancer and colon cancer is obvious. It also seems to have a preventive effect on prostate cancer.
04. Eating fish lowers blood pressure in the elderly
Blood pressure and heart rate in patients with overweight and hypertension are higher than normal. But the study found that overweight and hypertensive people who ate fish every day had lower blood pressure and heart rate than normal.
05. Eating fish helps the elderly to control rheumatism
Studies have found that fish oil can control or reduce rheumatoid arthritis. Also, the unsaturated fatty acids in fish oil can reduce the dosage of anti-inflammatory drugs taken by patients.
06. Eating fish improves the eyesight of elderly
Some experts pointed out that eating more fish can prevent vision deterioration that occurs with age.
Stuff the elderly should consider when eating fish
Do not eat fish on an empty stomach
Fish contains many purines. It needs to rice or starchy supplements for decomposing. If you eat fish on an empty stomach, it will increase purine content, acid-base imbalance, aggravation, or ventilation.
Don’t eat the fish gall
There is a folk prescription that fish gallbladder affects clearing away heat and detoxification. But, if eaten raw, it will cause poisoning and may cause liver and kidney failure.
Don’t eat too much fish
Fish fat contains eicosapentaenoic acid. It can prevent cholesterol from adhering to the vascular wall. It is very beneficial for atherosclerosis. However, excessive intake of EPA can inhibit platelet aggregation. It is easy to aggravate patients’ bleeding symptoms with hemorrhagic diseases and are not conducive to the disease’s recovery.
Don’t eat if the liver and kidney function is seriously damaged
Fish food is rich in protein. Too much protein intake will aggravate the burden of the liver and kidneys. Those with severe liver and kidney function should eat fish quantitatively under the guidance of a doctor.
People who take certain drugs should not eat.
Foods rich in histidines, such as fish and shrimp, can be converted into histamine in the body. If taken together with antihistamines, It will cause histamine accumulation, Which will lead to dizziness, headache, palpitation, and other symptoms. It is best for people who are taking these drugs to eat fish on medical advice.
Best fish for the elderly to eat
Salmon
Salmon is suitable for all ages, cardiovascular disease patients, and mental workers. It is suitable for people with emaciation, edema, and dyspepsia.
Herring
It affects tonifying and nourishing the stomach, removing dampness and diuresis, dispelling wind, and relieving vexation. It can treat fatigue, stomach cold pain, beriberi, dampness arthralgia, malaria, headache, etc. The trace elements such as zinc, selenium, and iron in black carp also have an anti-cancer effect.
Mackerel
This kind of fish has a wide distribution, fast growth, and high yield. Fish meat contains 21.4 grams of protein and 7.4 grams of fat per 100 grams. The meat is firm and can be pickled and canned in addition to fresh food. Its liver can be used to extract cod liver oil.
Saury
Saury fish is rich in fatty acids, including unsaturated fatty acids such as eicosapentaenoic acid and docosahexaenoic acid. These fatty acids are essential to the human body. EPA and DHA can inhibit high blood pressure, myocardial infarction, and arteriosclerosis. If you eat saury regularly, you can prevent high blood pressure.
Tuna
Because tuna must keep swimming fast to maintain the body’s supply and only move in the deepsea, the meat is tender and delicious and free from environmental pollution. It is a rare healthy food for modern people. It can inhibit the increase of cholesterol and prevent arteriosclerosis and has a special effect on preventing and treating cardiovascular and cerebrovascular diseases.
Sardines
Sardines are rich in omega-3s that can promote health. Also, fatty acids in sardines can help the blood flow in the body, maintain a healthy heart, and prevent the possibility of cardiovascular disease.
Hairtail
The hairtail is warm in nature. It enters the stomach meridian, nourishes blood and deficiency, and helps appetite. Hairtail is especially suitable for people with weak spleen and stomach, indigestion, and dry skin. Eating hairtail often can also moisturize the skin and keep the skin moist and elastic. Hairtail contains protein, fat, vitamin A, vitamin B1, vitamin B2, niacin, calcium, phosphorus, iron, iodine, etc. It can use as adjuvant therapy for chronic hepatitis.
