Fish is an important part of our diets. Even our ancestors knew the benefits of eating fish. Before the invention of airplanes and massive imports of food, we had to eat only what we had available locally. So, during winter months our ancestors ate only meat and fish. Protein, omega-3 fatty acids, and essential nutrients are just some of the health benefits of fish.
Your waistline is not the only part of your body that will be impacted by consuming fish. Your brain, liver, and even your sleep will benefit if you start eating fish at least once a week. We will talk about the fish and the benefits it has on our bodies, so keep reading to find out more!
Benefits of Eating Fish
1. Important Nutrients
Even though it might not be noticeable, plenty of people lack at least some important nutrients. One of the more important benefits of eating fish is that it is packed with many of these nutrients. It is filled with minerals, various vitamins, iodine, and high-quality protein. Usually, the healthiest nutrient that fish has is coming from the fatty group. Also, fatty fish such as mackerel, tuna, sardines, trout, and salmon belong to fatty species. They are, luckily, also the most available species on our market shelves.
Vitamin D deficiency is a common thing among humans in the modern world. We spend most of our time inside our houses and offices, so a lot of us don’t get our daily dose of vitamin D from the sun. Luckily, you can find it in fatty fishes and consume them in that form. The omega-3 fatty acid is essential for the normal function of our brains and bodies. You can consume it through fatty fish and reduce the risk of many diseases, which is one of the most important health benefits of fish.
It is recommended to eat fatty fish at least once or twice a week to meet the requirements of your omega-3.
2. Lower Risk of Strokes and Heart Attacks
Strokes and heart attacks are the two leading causes of death in the world. There are plenty of reasons for this such as smoking, drinking alcohol, physical inactivity, but also unhealthy food. But, when it comes to fish, it is considered to be one of the healthiest foods you can eat for a normal function of your heart. This is why we are not surprised by the evidence from observational studies that show eating fish regularly lowers the risk of heart disease, strokes, and heart attacks. A study was done on 40, 000 men in the United States showed a 15% lower chance of heart disease in those men who ate at least one serving of fish every week.
Fatty fish is considered even healthier due to the amount of omega-3 fatty acid content in it. Find recipes for salmon, sardines, and tuna and use them regularly to lower the risk of heart disease and strokes.
3. Important Nutrients for Development
Healthy development and growth have ties with omega-3 fatty acids, according to experts in the field. The development of eyes and brain is tightly connected with docosahexaenoic acid found in the omega-3 fat.
This is why fish is usually recommended for breastfeeding moms and pregnant women. Still, not all fish are good for sensitive groups (such as pregnant women). To be more specific, some problems with brain development are caused by mercury – and there are some fish that are high in this nutrient. This is why pregnant women should not eat more than 12 ounces of fish per week. Also, avoid high-mercury fish and stick to trout, sardines, and salmon. Uncooked and raw fish should also be avoided by pregnant women since the fetus can be harmed by microorganisms in raw fish.
4. Depression Prevention and Treatment
One of the less-known benefits of eating fish is that it is really effective at preventing and treating depression. This condition is becoming more common in our culture but is not discussed nearly as much as obesity or heart disease. It is characterized by loss of interest in activities, decreased energy, sadness, low mood, and overall disinterest in life. It is one of the world’s biggest health problems at the moment and there are many different theories suggesting what the main cause of the condition is. An unhealthy diet may be the reason, according to some experts.
Eating fish regularly is linked with fewer depressive episodes and fewer chances of experiencing the condition at all. In fact, a few studies have found that omega-3 fatty acids can increase the antidepressant medication effectiveness and fight depression symptoms. Omega-3 fatty acids are effective at aiding other mental disorders, especially bipolar disorder.
5. Vitamin D Source
Vitamin D is usually taken for granted and many people are not even aware that they have a deficiency. This important vitamin acts as a steroid hormone in our bodies and we can’t function properly without it. Nearly 45% of people are low or deficient in vitamin D in the United States.
One of the more important health benefits of fish is that it is packed with vitamin D. In fact, it is one of the best dietary sources of it. The highest amounts are found in fatty fish like herring or salmon. To show how effective is salmon in fighting vitamin D deficiency we only have to say that just a 4-ounce serving contains almost 100% of daily vitamin D requirements.
Vitamin D is also found in fish oils. A single tablespoon of cod liver oil packs more than 200% of your daily requirements of vitamin D. Very effective and very useful for those living in areas with less sun throughout the day. Taking a vitamin D supplement is also an option, but experts always recommend getting necessary nutrients through food, supplements are never a replacement for food.
6. Lowers Risk of Autoimmune Diseases
Autoimmune diseases are also one of the biggest concerns and mysteries for modern health specialists. We are still unsure what causes them and treatment is not precisely determined for a lot of them. These diseases happen when a person’s immune system starts destroying and attacking healthy body tissues by mistake.
Several studies show a reduced risk of type 1 diabetes in children who regularly intake fish oil or omega-3 through fish. Also, at least one form of type 1 diabetes in adults is prevented by eating fish at least once a week. Vitamin D and omega-3 fatty acids are probably responsible for these benefits of eating fish.
Some people believe that chances of getting multiple sclerosis and rheumatoid arthritis may be lowered by eating fish regularly. If this was true it would be one of the best health benefits of fish. Still, we lack formal evidence on these claims.
7. Sleep Quality
Similarly to mental disorders, sleep disorders are also very common in the world, but we don’t have a lot of information about them. Usually, it is believed that sleep disorders are linked with excessive exposure to blue light. Still, some experts believe that deficiency of vitamin D may be the cause. As we spend a lot of time inside looking at our screens, we may conclude that probably both of these have their negative effects on how we sleep.
A study was done on 95 men of the same age for 6 months. They were given a serving of salmon 3 times a week and researchers could notice significant improvements in daily functions and sleep patterns. The lack of vitamin D was probably the cause of irregular sleep according to the research. Salmon helped to increase the levels of it, resulting in regular sleep patterns.
8. Protecting Vision
The leading cause of blindness and vision impairment is macular degeneration. It happens usually to older adults but may affect even young people. There is formal evidence suggesting that omega-3 fatty acids and fish may prevent this unfortunate disease to develop. A study done on the topic showed that women who regularly eat fish are 42% less likely to experience age-related macular degeneration. Neovascular AMD is another cause of vision impairment in older adults. There’s evidence showing that eating fish or using fish oil at least once a week is likely to decrease the chances of developing the condition.
9. Fish is Delicious and Easy to Prepare
This is one of the main reasons why you can easily incorporate fish into your diet. In order to experience the benefits of eating fish, you should be preparing it at least once every week. Luckily, you don’t have to waste a lot of time to do so, and all you need is a pan and fish! Even though some people think that fish has an unpleasant smell you can’t get off your hands, you can get used to it after eating it for some time.
It is always better to use salmon you catch in the wilderness instead of farmed fish. Farmed fish usually have more harmful pollutants in it and less omega-3 fatty acids than wild fish. For example, salmon has a gray color naturally. But, its meat naturally turns orange due to its diet. This orange compound is usually found in shrimp and krill and salmon change its color by eating them. The bad thing is that farmers put pollutants that will change the color of the salmon’s meat even if it doesn’t eat krill and shrimp.
10. Lowers Cholesterol
We have 2 types of cholesterol in our bodies – the bad one (LDL) and the good one (HDL). The omega-3 fatty acid can lower the bad cholesterol levels (when consumed through fish oil). This is really important as high levels of bad cholesterol may lead to blood clots, strokes, and heart attacks.
Q: What are the advantages of eating fish?
A: There are many benefits to eating fish. It is a great source of omega-3 fatty acids, vitamins, and protein important to build our muscles and the proper function of our bodies. Omega-3 fats can also lower bad cholesterol and have a great impact on your heart.
Q: Is it okay to eat fish everyday?
A: There’s no formal evidence showing any added health benefits of fish consumption if you eat it every day. Still, it is generally safe to it fish every day, but experts recommend doing it once or twice a week. Include diverse food in your diet for the best results.
Q: Is eating fish good for your skin?
A: Eating fish is good for your skin. Herring, mackerel, and salmon are fatty fish that are especially great for the skin. Good skin health is linked to consuming enough omega-3 fats, and all of these fish are packed with it. Vitamin D is also helpful and you can find it in fish and fish oil.
Q: What is the healthiest fish to eat?
A: All fish has its benefits, but albacore tuna, salmon, and oysters are the healthiest fish you can consume. Rainbow trout, sardines, and coho salmon are also some of the healthier options. Still, you can’t go wrong when eating fish – just make sure it is not poisonous!
Q: Is fish good for hair?
A: Yes, fish has important nutrients that promote hair growth. Mackerel, herring, salmon, and other fatty fishes are really effective in terms of healthy growth. Omega-3 fats have a positive impact on hair growth, and these fatty fishes are packed with it.
Q: What is importance of fish?
A: Fish provides necessary micronutrients and nutrients that are essential to physical and cognitive development. Fish is an important part of a healthy diet, especially in children. It is also food that feeds more than a billion poor mouths in the world.
Globo Surf Overview
Fish is the food you want to implement in your diet if you want to get healthier. It has many health benefits but is also available almost everywhere and you can prepare it in no time. Eating fish once a week will decrease chances of developing heart diseases, strokes, and liver problems.