September is here, the fishing season has begun... 10 benefits of fish consumption
September is considered the time when the fishing season begins in Turkey. Nutrition and Diet Specialist Derya Eren, stating that fish is very beneficial for health and that balanced consumption can improve health and quality of life, said, "With the Omega-3 and vitamins it contains, fish is very beneficial against many diseases, especially for heart and eye health. Regular fish consumption also supports muscle development and contributes to weight control."
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Dietitian Derya Eren listed 10 benefits of fish as follows:
Rich in Omega-3: Fish is rich in omega-3 fatty acids, which support heart health and reduce inflammation. Regular consumption lowers triglyceride levels and provides protective effects against cardiovascular diseases.
Contains high protein: It contains high-quality protein, which is essential for muscle development, tissue repair, and immune system functions. It is a good source of protein for athletes and for healthy living.
Rich in B12 and Vitamin D: Vitamin B12 is important for nervous system health and the production of red blood cells. Vitamin D, on the other hand, supports bone health and strengthens the immune system.
Helps with weight control: Thanks to being low in calories and high in protein, it provides a feeling of satiety, which helps with weight control.
Reduces cancer risk: It contains antioxidant components such as selenium and vitamin A. These components help reduce the risk of cancer by reducing the harmful effects of free radicals in the body.
Supports brain health: Omega-3 fatty acids protect brain health and strengthen memory. They are particularly effective in reducing the risk of dementia and Alzheimer's disease, especially in old age.
It ensures the skin remains supple and radiant: The healthy fats it contains help maintain skin health, keeping it supple and glowing. Thanks to its antioxidants, it reduces the effects of free radicals on the skin, thereby delaying signs of aging.
Supports thyroid health: It is rich in the mineral iodine, which is essential for the production of thyroid hormones. It supports thyroid health and contributes to the regulation of metabolism.
Supports metabolism: Thanks to minerals such as phosphorus and magnesium it contains, it helps the metabolism function properly. These minerals contribute to the body's energy production and support bone health.
Protects eye health: Thanks to its vitamin A content, it supports eye health and helps prevent the development of age-related eye diseases.
Fish to be consumed in September:
Bonito (Palamut): A type of fish frequently consumed, especially in the Black Sea, which provides many health benefits. The nutritional content of bonito is as follows:
Nutritional Values (for 100 grams of cooked bonito)
- Calories: Approximately 200-250 kcal
- Protein: 20-25 grams
- Fat: 10-15 grams
- Omega-3 fatty acids: High amount
- Vitamins: B12, D, Vitamin A
- Minerals: Phosphorus, selenium, potassium, magnesium
Sea bream: A delicious and nutritious saltwater fish that holds an important place in Mediterranean cuisine. It stands out for both its health benefits and its rich nutritional content. Nutritional contents of sea bream:
Nutritional Values (for 100 grams of cooked sea bream)
- Calories: Approximately 110-120 kcal
- Protein: 20-22 grams
- Fat: 5-6 grams
- Omega-3 fatty acids: Moderate level
- Vitamins: B12, D, Vitamin A
- Minerals: Phosphorus, selenium, magnesium, potassium, iodine
Sea bass: Stands out as a popular and nutritious option among seafood. It draws attention with its light flavor, low fat content, and numerous health benefits. Nutritional content of sea bass:
Nutritional Values (for 100 grams of cooked sea bass)
- Calories: 120-130 kcal
- Protein: 20-22 grams
- Fat: 4-5 grams
- Omega-3 fatty acids: Moderate level
- Vitamins: B12, D, Vitamin A, B6
- Minerals: Selenium, phosphorus, potassium, magnesium, iodine
Red mullet: A delicious and nutritious type of fish that holds an important place, especially in Aegean and Mediterranean cuisine. Despite its small size, it stands out for its high nutritional value and health benefits. Nutritional content of red mullet:
Nutritional Values (for 100 grams of cooked red mullet)
- Calories: 110-120 kcal
- Protein: 19-21 grams
- Fat: 4-6 grams
- Omega-3 fatty acids: Moderate level
- Vitamins: Vitamin B12, A, D
- Minerals: Phosphorus, potassium, magnesium, selenium
Bluefish: It holds an important place in Turkish cuisine with both its flavor and nutritional content. Rich in omega-3 fatty acids and protein, bluefish has properties that support heart and brain health. Nutritional contents of bluefish:
Nutritional Values (for 100 grams of cooked bluefish)
- Calories: 150-170 kcal
- Protein: 20-23 grams
- Fat: 8-10 grams
- Omega-3 fatty acids: High amount
- Vitamins: B12, D, A, B6
- Minerals: Phosphorus, selenium, potassium, magnesium
Çinekop: A small member of the bluefish family, it is a very rich and delicious fish, especially in terms of nutritional value. Çinekop is an important source of omega-3 fatty acids, vitamins, and minerals. It supports heart health and provides many benefits for overall health. Nutritional contents of the çinekop fish:
Nutritional Values (for 100 grams of cooked çinekop fish)
- Calories: 120-140 kcal
- Protein: 20-22 grams
- Fat: 4-6 grams
- Omega-3 fatty acids: High amount
- Vitamins: Vitamin B12, A, D, B6
- Minerals: Phosphorus, selenium, potassium, magnesium, iodine
Sardine: A type of fish that is quite rich in terms of both its flavor and nutritional value. Despite its small size, the sardine offers many health benefits and is a particularly rich source of omega-3 fatty acids and vitamin D. Nutritional contents of sardines:
Nutritional Values (for 100 grams of cooked sardines)
- Calories: 200-220 kcal
- Protein: 25-30 grams
- Fat: 10-12 grams
- Omega-3 fatty acids: High amount
- Vitamins: Vitamin B12, D, A, B2
- Minerals: Calcium, phosphorus, potassium, selenium, iodine, iron