Fish is a perfect example of a lean protein and is considered one of the healthiest foods to consume. They contain essential nutrients and minerals such as Vitamin D and omega-3 fatty acids.
Not to mention, your scaly friend helps to lower your waistline and keeps your brain, liver, and muscles functioning. There’s also a growing evidence that indicates fish important for cardiovascular health, neurological development, and mental decline.
Studies about fish nutrition
According to a study published in the 2008 Journal of American College of Cardiology, North Americans suffer more heart attacks than the Japanese who consume 100 grams of fish per day.
Meanwhile, Health Canada observed that most Canadians don’t eat enough fish. This prompts the Sandford Researchers to conclude that Western countries have few of omega-3 fatty acids in their diet.
The benefits of fish cannot be brushed aside. In fact, we’ve listed them here for people to understand why we should need to eat more fish.
Health benefits of eating fish
Fish is a key component of a healthy diet. It is recommended to consume two portions of oily fish every day. Salmon, trout, tuna, and sardines are best examples of these oily fish group.
Rich source of important nutrients. Fish contains high protein necessary for building muscles and generating of new body cells. They also contain iodine which is important in mental development and in the prevention of thyroid problems.
Necessary for growth and development. Fish contains omega-3 fatty acid necessary for developing the brain and the eyes. Pregnant women are often advised to take fish no more than 12 ounces per week to combat low-birth weight.
Fish slows down mental decline. People who eat more fish have slower mental decline and can even combat Alzheimer’s. Eating fish boosts up brain activities linked with memory and emotions.
Lowers depression and anxiety. Omega-3 fatty acids are known to combat depression because of their positive mental effects on the brain. It’s also a big help in curbing bipolar disorders. It can be taken on its own or with anti-depressant medications.
High amounts of Vitamin D. Sunlight may be the best source of Vitamin D, but fish and seafood are also needed to further supply that. Vitamin D helps in the absorption of calcium to promote bone growth. It’s also important in lowering the chances of cancer, heart disease, and weight gain.
Prevents asthma especially in children. Regular fish consumption reduces asthma in children. More and more mothers are being advised to eat omega-3 fatty fish to prevent asthma or chronic inflammation in the lungs in babies.
Improves sleep. Fish can help with sleep disorders because of the presence of Vitamin D. In a study, it has been found out that low levels of Vitamin D can cause poor sleep and mental functions.
Shiny hair and glowing skin. Fish has protein and omega-3 fatty acids (we can’t stress that enough) that help keep scalp, hair, and skin hydrated, which in turn, produces healthy and shiny strands and skin.
Speeds up metabolism. Fish is the good kind of protein that helps you make feel fuller. It also helps regulate your metabolism. The omega-3 fatty acids improve rest and fat oxidation in the body.
Fights autoimmune diseases. Fish helps in regulating your glucose, immune system, and metabolism. Therefore, it can slow or fight autoimmune diseases like type 1 diabetes, celiac disease, rheumatoid arthritis, sclerosis, bowel diseases, and more.