Should You Include Fish in Your Diet?
One of the healthiest foods on the planet is fish. It is packed with very important nutrients that our bodies need, such as vitamin D and protein. It is also one of the world’s best sources of omega 3 fatty acids, which is essential for the cognitive processes of our brain and the physical aspects of our body.
So, why is it so important to include fish in your diet?
- Fish contains very important nutrients needed by our bodies. In general, almost all types of fish are good for consumption. Fish contains many nutrients that most people aren’t getting in their daily diets. These nutrients include various vitamins and minerals, iodine, and high-quality protein. High amounts of omega-3 fatty acids are found in fatty fish. Omega-3 fatty acids are extremely important for the brain and body to operate well, and are linked to decreased risk of many diseases. Fish is recommended at least once or twice week to meet the body’s omega-3 requirements.
- Fish can help reduce the risks of Alzheimer’s disease. Gray matter neurons, the part of the brain linked to cognition and memory, can be preserved by eating fish at least once a week. In a study of the Radiological Society of North America, it was found out that people who consume baked or broiled (not fried) fish, had larger cells in areas of the brain responsible for learning and memory. The risk of cognitive decline and Alzheimer’s disease can be lowered with larger brain volume aided by the consumption of fish.
- Fish contains nutrients that are essential during the developmental stages of pregnancy. In the developing brain and eye, the omega-3 fatty acid DHA is essential. For this reason, it is advisable for expecting, and even nursing mothers, to consume enough omega-3 fatty acids.
- The consumption of fish is also linked to easing depression. There are several studies involving the treatment of clinical depression that have found out that along with antidepressant prescription medications, omega-3 is effective in treating depression.
- Fish is the only great dietary source of vitamin D. This works like a steroid hormone in the body and, according to this study, 41.6% of the US population has deficiency in vitamin D. Fatty fish, such as salmon and herring, contain the highest amounts of the best dietary source of vitamin D.
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What’s So Special About “Ahi” Tuna?
A.R. Williams of the National Geographic News, explained what ahi tuna is:
“With a firm texture and mild flavor, yellowfin tuna often appears on restaurant menus. It may be called "ahi," a Hawaiian word for tuna. The term "ahi" is also used for bigeye tuna, which may occasionally land on a menu when available. More about them below.
A number of yellowfin populations are overfished now, so only pole-caught fish are considered a good choice for sustainability. Mercury is a concern for those caught by longline.”
Meanwhile, in another article by Peggy Trowbridge Flippone, entitled “Know Your Tuna: A Guide To Different Types” described ahi tuna as:
“Ahi tuna is less expensive than bluefin, this variety is nearly as good as bluefin and also more common and easy to find in the grocery store or fish market. It is pale pink, with flavor a bit stronger than albacore. It is also often canned.”
Now, the question is, how is Ahi tuna good for the body? Sylvie Tremblay, MSC discussed in his article, “Is Ahi Tuna Good For You” the different vitamins and minerals present in ahi tuna:
- Vitamin D and Phosphorus - Eat ahi tuna and you'll also boost your intake of bone-friendly nutrients, including vitamin D and phosphorus. Your body uses phosphorus -- along with other minerals, including calcium -- to make new bone tissue. The vitamin D in ahi tuna helps your body use calcium properly, which also supports bone tissue growth.
- Potassium and Vitamin B-12 - The potassium and vitamin B-12 abundant in ahi tuna support nerve and brain function. Vitamin B-12 helps you make neurotransmitters, the chemicals your cells use to communicate, as well as myelin, a substance that helps your nerve cells conduct electricity. As an electrolyte, potassium also aids in nerve communication because it helps your nerves conduct electricity.
- Protein and Selenium - Ahi tuna comes loaded with protein. Each 6-ounce serving of tuna offers an impressive 41.5 grams of protein -- 90 percent of the daily protein needs for women and 74 percent for men, according to the U.S. Department of Agriculture. Your body digests the protein in tuna to give rise to individual amino acids, and then uses them to make proteins needed for tissue strength, as well as hormones and enzymes that govern cell function.
o The selenium in tuna helps activate several of these enzymes, and getting enough selenium in your diet controls new cell growth, maintains proper blood vessel function and plays an important role in sperm production.
To help you add more ahi tuna into your diet, I will be sharing an ahi recipe with you below. If cold water fish are difficult for you to obtain due to economic or geographic reasons, then supplementing your diet with Momental Mind, which contains algal DHA is an incredibly effective means of receiving omega 3 fatty acids. After all, this is where tuna gets its omega 3 fatty acid content from, and algae is far more sustainable, cheaper, and environmentally friendly. It’s also not absorbing mercury like these fish.
Health Benefits of Consuming Salads Regularly
A super convenient way to get servings of vegetables and fruits is to eat salads. Green salads are one of the staple menu items in almost every restaurant. Even in fast food chains, romaine lettuce, tomatoes, and carrots have become readily available. Although they don’t taste very good, and most aren’t opting for those choices when visiting their favorite fast food chain.
At home, it is easy to make green salad in a matter of minutes using a bag of pre-washed mixed greens, tossing in a few carrots, and making your own salad dressings. The easiest being olive oil based, with citrus; lemon or lime, and salt and pepper to taste. Adding additional ingredients like whole crushed garlic, ground basil leaves, and other herbs and spices can really jazz up your salad in a healthy, tasty way.
Here are some reasons to grab or prepare salads:
- For increased fiber consumption, to aid in decreasing cholesterol levels, and to fight constipation. According to Barbara Rolls, PhD, the writer of the book Volumetrics Eating Plan, consuming more fiber can help in satiety and feeling fuller, which may cause you to eat less, and therefore lose weight.
- Eating salad daily can help with the intake of healthy fats. A tablespoon of pumpkin, sesame, sunflower, ground flax, or chia seeds can help enhance the daily intake of food fats. Another great source of fat can be had by adding a quarter slice of avocado to your mixed greens. These foods help the body to absorb protective compounds, lutein, and phytochemicals.
Nootropic Ahi Tuna Poke Salad
450g ahi tuna, cut into cubes
1 ½ tablespoons sesame oil
¼ cup light soy sauce
1 teaspoon rice vinegar
½ teaspoon red pepper flakes
1/3 cup spring onions, chopped thinly
1 scoop Momental MIND nootropic blend
2 cups mixed greens
2 cups brown rice
½ teaspoon sesame seeds
- In a bowl, mix together tuna, sesame oil, light soy sauce, rice vinegar, red pepper flakes, spring onions, red pepper flakes, and the nootropic meal replacement.
- Cover the bowl and refrigerate for at least two hours.
- When ready to serve, prepare the serving bowls. Line mixed greens at the bottom of each bowl, scoop cooked brown rice.
- Give the ahi tuna mixture a quick stir and pour on the rice bowls.
- Garnish with sesame seeds.