Stating that fish consumption contributes to the development of intelligence thanks to its high Omega-3 content, Uzm. Dyt. Gizem Bahadır said, “Taking Omega-3 content with fish consumption is good for joint pain. It prevents distraction in children. Fish helps protect the immune system thanks to the vitamins it contains in general. It protects eye health thanks to the vitamin A it contains. It protects bone health with its calcium content. There are studies showing that regular consumption of fish reduces the risk of developing Alzheimer's disease.”
Specialist Dietitian Fatma Gizem Bahadır from Medical Park Göztepe Hospital Complex made statements about the benefits of consuming fish and what to pay attention to. Speaking about which fish we should prefer in which month, Uzm. Dyt. Bahadır said, “Fish such as mackerel, bonito, anchovy can be consumed in January and February; mullet, sea bass, whiting and red mullet can be consumed in March and April. In June, fish starts to become unproductive. Mackerel and whiting can be consumed. In September, fishing becomes productive again. Bluefish and bonito, and December is the period when mackerel, bluefish and anchovies are the most delicious.”
“Contains high amounts of Omega-3”
Referring to the nutritional values found in fish, Uzm. Dyt. Bahadır said, “Fish consists of fat and protein; it contains no carbohydrates. It also contains sodium and potassium and contains vitamin A. Fish, especially salmon and mackerel, contain high amounts of Omega-3. They are also rich in selenium and vitamin D. Anchovies and sea bass are also rich in vitamin B. Small fish such as anchovies and sardines are also rich in calcium.”
“Prevents distraction in children”
Speaking about the importance of fish consumption, Uzm. Dyt. Gizem Bahadır said, “Fish contributes to the development of intelligence thanks to its high omega-3 content. It is also good for joint pain with its Omega-3 content. It prevents children's distraction. Fish helps protect the immune system thanks to the vitamins it contains in general. Thanks to its low carbohydrate content, it reduces the risk of developing diabetes. Protects eye health thanks to the vitamin A it contains. It protects bone health with its calcium content. There are studies showing that regularly consumed fish reduces the risk of developing Alzheimer's disease.”
“Cooking by frying can reduce vitamin values”
Explaining the correct cooking methods. Dyt. Bahadır said, “We should not fry the fish so that the vitamin values do not die. Fish is a food that can be cooked in a short time. We should use oven, grill, steaming or steaming cooking methods. When cooking in the oven, 10-15 minutes at 120-150 degrees will be enough. You can also cook it in 10 minutes in steaming and steaming. If grilled, a small amount of olive oil should be preferred. The most beneficial consumption of fish is to cook it in its own oil in the oven. If cooked at high temperatures and for a long time, the protein and vitamin value will decrease. We should definitely consume fish 2 times a week, especially in winter months.”
“Heavy smelling fish should be avoided”
Drawing attention to the things to be considered when choosing fish, Uzm. Dyt. Gizem Bahadır said, “When choosing fish, fish with low mercury content should be selected. The skin of fresh fish is always shiny. Its eyes are also bright and should not be sunken in. Fish should be in ice. It should not smell heavy, its odor should be light and it should sink to the bottom when placed in water.”
“Suggestions to avoid poisoning”
Giving advice to avoid poisoning from fish, Uzm. Dyt Bahadır said, “Fish should be cooked with the right cooking technique. Fish should be thoroughly cleaned before cooking. It is also necessary to pay attention to the storage conditions of the fish. If the fish is to be stored, it should be salted and stored in the freezer section of the refrigerator. It should not be kept at room temperature for more than 24 hours. Care should be taken to ensure that the fish is fresh. Fish with high mercury content should not be consumed as they may cause poisoning. Fish such as puffer fish, stingray, scorpionfish should not be consumed.”
