Eating fish is indeed a “brain booster”, but too much of this type of fish can lower IQ

Whenever a dish of fish is served at the dinner table, most elders will say, “Eat more fish for your brain”. …… Can “eating fish” really make you smart? Recently, a new study in the international journal Science has discovered the mechanism by which eating fish is a brain-booster.The mechanism by which eating fish ‘makes you smarter’ has been foundFish is rich in EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), both of which are omega-3 polyunsaturated fatty acids, the characteristic fatty acids of fish oils, especially those from seafood.

The reason why eating fish can make people “smarter” is that fish oil is rich in omega-3 fatty acids. Numerous clinical studies have shown that omega-3 fatty acids have brain-boosting effects and can promote brain development in infants and young children.

The research team studied the mechanisms by which different fatty acids produce different physiological effects in the body and found that for omega-3 fatty acids to have beneficial effects, they need a helper in the body called the “omega-3 fish oil receptor”, which recognises the messages of different fatty acids and produces specific signals.

The binding of omega-3 fatty acids such as EPA and DHA to the receptor adds a directive to the body, allowing the signalling to go in a metabolically beneficial direction, leading to a range of health effects, which is the fundamental reason why eating more fish makes you smarter.

A list of fish ‘brain boosters’.There are many types of fish, but in terms of high omega-3 fatty acid content and low risk of heavy metals (mainly mercury).

Sea fish are preferred, such as salmon, scallops, swordfish, Spanish mackerel, snapper, croaker and sea bass.

River fish contain less omega-3 fatty acids than sea fish, but there are also more prominent species such as river perch, river eel, catfish, bighead carp, Mandarin fish and silver carp.

Scientists surveyed more than 30 types of sea fish most commonly eaten by people in the Zhoushan fishery to estimate the change in IQ (intelligence quotient) values from eating fish, resulting in some interesting findings.

The flat-ruddered bonito (a relative of tuna) had the highest DHA/EPA content, but the more you eat the less effective it is at supplementing your brain.

Sharp-tipped shark had the highest methylmercury (same with shark fins), but lower IQ when eaten, so don’t assume the more expensive ones are necessarily better.

Mullet has the lowest methylmercury content, but the DHA/EPA content is a drag and the brain supplementation effect is mediocre.

According to the diet of the average person, the best brain supplement is mackerel; the second most effective is swordfish, but it is relatively expensive.

Golden pomfret, sea bass and small yellowtail also have a good effect on the brain and are relatively affordable.

In addition, different fish need to be eaten in different amounts to achieve the best brain-supplementing effect.

The four types of fish recommended above, Spanish mackerel, golden pomfret, sea bass and small yellowtail, are best consumed in the following amounts per week: 2½ taels of Spanish mackerel; 3½ taels of golden pomfret; 3½ taels of sea bass; and 4 taels of small yellowtail.

To get enough health benefits, it is not only important to be able to pick fish, but also to be able to cook them. Omega-3 fatty acids are highly unsaturated and easily oxidised, so they should be eaten fresh and avoided when cooked at high temperatures for long periods of time.

The first choice is steaming, which is low-temperature cooking and retains more than 90% of the omega-3 fatty acids, followed by stewing, and the worst losses are in grilling and deep-frying, which retain only 50% to 60% of the omega-3 fatty acids.

Reminder: grilling and deep-frying can cause proteins to produce heterocyclic amines, carcinogens at high temperatures and bring in too much fat, so you should eat less grilled and fried fish.

5 types of fish that are most fattening in spring.

In addition to EPA and DHA, fish is also rich in other nutrients. A number of studies have confirmed that regular consumption of fish can help reduce the risk of cardiovascular disease, promote bone health, reduce the risk of hip fracture, prevent overweight and obesity, and reduce the risk of colon and rectal cancer.

Fish is an ideal source of high quality protein and is rich in important nutrients such as iron, calcium, zinc, iodine, selenium and choline, and is a good source of vitamin B12, vitamin A and vitamin D. It is a high quality food with high nutrient density.

Dietary guidelines recommend eating fish at least twice a week, and 100-200g of fish each time is sufficient.

In spring, fish that have been lying dormant under the water for the winter become more plump and the following five types of fish are representative of springtime freshness.

Yellowtail Benefits: Rich in protein and fat, with tender flesh.

How to cook: steamed to get the most out of its flavour. It is best steamed with the scales to add to the flavour of the fish.

Mandarin fish Benefits: Mandarin fish has a high quality protein content of up to 20% and a low fat content, and is also rich in vitamins B1, B2 and niacin, making it more nutritious.

Cooking methods: steamed, braised, sweet and sour, squirrel chuatsi, and the representative stinky chuatsi fish of Anhui cuisine.

The first choice is steamed Mandarin fish, which is cooked at a low temperature to help preserve the vitamins and uses less oil, without the excessive energy burden.

A reminder: the spines of its dorsal and caudal fins are sharp and hard, so be careful not to get stuck when buying live fish and handling it yourself.

Pomfret Benefits: Rich in flesh, white in colour and tasty, it is a relatively inexpensive sea fish, rich in high quality protein, balanced in vitamins and minerals and also rich in DHA.

Cooking methods: steamed and braised are best.

Wuchang fish Benefits: exceptionally small head, broad and flat body, lots of meat and few spines. The meat is high in protein and low in fat and cholesterol.

How to cook: steamed whole, or cut up and served in a dish called “open fish” with soy sauce, very tasty.

Catfish Benefits: Rich in protein and tender, but not too fatty. Because it is a carnivorous fish, the meat is tender and has no fishy taste, and there are no small, messy spines, making it easy to eat.

How to cook: catfish is a favourite choice for both the common grilled fish and, in recent years, the popular fish hotpot. The swim bladder of catfish is particularly fatty and can be eaten fresh or dried.