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6 Definite Health Benefits Of Eating Fish - Must Eat Twice A Week At Least

Eating fish regularly can be very beneficial to your health. Fish is a great source of lean protein and nutrients and omega-3 fatty acids. Find out more health benefits.

6 Definite Health Benefits Of Eating Fish - Must Eat Twice A Week At Least

Fish consumed as food are a great source of protein and other nutrients.

Fish is a high-protein, low-fat food that provides a range of health benefits. Fish consumed as food is an important source of protein and other nutrients for human body. It is not just healthy but delicious and easy to prepare. Fish is probably one of the easiest items to cook and goes well with most ingredients. The silken texture of fish combined with indigenous spices can be a good treat to your taste buds. It can be steamed, baked, grilled or fried. It is often referred as low calorie, high protein brain food. White-fleshed fish, in particular, is lower in fat than any other source of animal protein, and oily fish are high in omega-3 fatty acids, or the "good" fats. Also, fish are low in the "bad" fats commonly found in red meat, called omega-6 fatty acids. This is why fish is among the healthiest foods possible. It is the world's best source of Omega-3. Fatty fish, such as salmon, lake trout, mackerel, herring, sardines and tuna, contain the highest amount of omega-3 fatty acids. You should have fish at least twice a week and enjoy its various health benefits.

Advantages of having Fish:

1. Highly nutritious

Fish foods are high in protein, iodine and various vitamins and minerals. The protein in fish supplies your body with necessary building blocks that supports your physical and mental health. Fatty fish like salmon, trout, sardines, tuna and mackerel are higher in fat-based nutrients. Fatty fish are also much higher in omega-3 fatty acids. These fatty acids are crucial for your body and brain to function optimally, and are strongly linked to reduced risk of many diseases.

2. Best source of Omega 3s

Some fish are high in omega-3 fatty acids. Omega-3 fatty acids provide a number of health benefits:

  • They help in the regulation of blood clotting and vessel constriction.
  • They are important for prenatal and postnatal neurological development.
  • They alleviate the symptoms of rheumatoid arthritis.
  • They may reduce tissue inflammation.
Fishes that are high in omega-3s are tuna, mackerel, salmon, sardines, herring and trout.

3. Lowers risk of Heart attack

Fish is generally considered to be among the best foods you can eat for a healthy heart. Many studies have claimed that those who eat fish on a regular basis seem to have lower risk of heart attacks or stroke. A study published in American journal of medicine stated that eating fish helps prevent heart diseases. . It also helps to keep the heart healthy by reducing blood pressure which further reduces the risk of heart attack.

fish health benefits

Fish food reduces heart attack risks.
Photo Credit: iStock

4. Boosts brain development and eyesight

Omega-3 found in fish is essential nutrient for children because it contributes to brain development and protects our eyes from AMD, cataracts, retinopathies, dry-eye syndrome, toxic molecule build-up in the retina, high eye pressure and glaucoma. It also boosts thinking power. Consumption of Omega-3 also helps in dealing with the symptoms of ADHD (attention deficit hyperactivity disorder).

5. Treats depression

The omega-3s in fish are effective at treating depression. People with depression may have low blood levels of brain chemicals called Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). EPA and DHA can be found in fish oil. Some studies in adults suggest that omega-3 fatty acids may be beneficial in the treatment of mild to moderate depression, but more research is needed. Therefore, fish consumption can make you a happier person and improve your quality of life.

fish health benefits

Fish food helps to treat depression.
Photo Credit: iStock

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6. Amazing source of vitamin D

The majority of our population is lacking this vitamin due to modern lifestyles, essentially this vitamin is provided by the sun but fish is a great source for attaining vitamin D. Fish and fish products are the best dietary sources of vitamin D, by far. Fatty fish like salmon and herring contain the highest amounts. A single 4 ounce serving of cooked salmon contains around 100% of the recommended intake of vitamin D. Some fish oils, such as cod liver oil, are also very high in vitamin D, providing more than 200% of the recommended intake in a single tablespoon. If you don't get much sun and don't eat fatty fish regularly, then you may want to consider taking a vitamin D supplement.


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