What Is Oily Fish & Here's Why You Should Have It More Often

Oily fish are types of fish that are rich in essential fatty acids, particularly omega-3 fatty acids. These fish typically have a higher fat content compared to other fish, and their oiliness is attributed to the presence of these healthy fats. Some examples of oily fish include salmon, mackerel, sardines, trout, and herring. Below we list the many benefits of consuming these fish.

Here are 10 health benefits of consuming oily fish:

1. Heart health

Omega-3 fatty acids found in oily fish can help reduce the risk of heart disease by lowering levels of triglycerides, reducing inflammation, and preventing the formation of blood clots. These effects help to improve overall cardiovascular function and reduce the risk of heart attacks and strokes.

2. Brain function

Omega-3 fatty acids, particularly EPA and DHA, are essential for brain health and cognitive function. They contribute to the structure of cell membranes in the brain and facilitate communication between brain cells, which is crucial for memory, concentration, and overall cognitive performance.

3. Eye health

Omega-3 fatty acids are also beneficial for eye health, particularly in preventing age-related macular degeneration (AMD) and dry eye syndrome. DHA, in particular, is a major structural component of the retina, and its presence in the diet supports optimal visual function.

4. Joint health

Oily fish consumption has been associated with reduced joint pain and stiffness, especially in conditions like rheumatoid arthritis. Omega-3 fatty acids have anti-inflammatory properties that help alleviate inflammation in the joints, thereby reducing pain and improving mobility.

5. Skin health

Omega-3 fatty acids play a role in maintaining healthy skin by supporting the skin barrier function, reducing inflammation, and promoting hydration. Regular consumption of oily fish can help improve skin conditions such as eczema, psoriasis, and acne.

6. Improved mood

Omega-3 fatty acids have been linked to better mental well-being and mood regulation. They help regulate neurotransmitter pathways in the brain that are involved in mood regulation, such as serotonin and dopamine, which can contribute to reduced symptoms of depression and anxiety.

7. Reduced risk of cancer

Some studies suggest that a diet rich in omega-3 fatty acids may help reduce the risk of certain types of cancer, including breast, prostate, and colorectal cancer. The anti-inflammatory properties of omega-3s may inhibit the growth and spread of cancer cells.

8. Lower blood pressure

Omega-3 fatty acids have been shown to have modest blood pressure-lowering effects, which can help reduce the risk of hypertension and cardiovascular disease. They promote vasodilation, improve arterial function, and reduce arterial stiffness, leading to better blood flow and lower blood pressure.

9. Enhanced immune function

Omega-3 fatty acids support the immune system by modulating immune cell activity and inflammation. They help regulate the production of inflammatory cytokines and promote the function of immune cells, which can improve the body's ability to fight infections and diseases.

10. Longevity

Regular consumption of oily fish has been associated with increased longevity and a reduced risk of premature death from cardiovascular disease, cancer, and other chronic conditions. The combined effects of improved heart health, brain function, and overall well-being contribute to a longer and healthier life.

In summary, the health benefits of consuming oily fish are largely attributed to the presence of omega-3 fatty acids. Incorporating oily fish into your diet regularly can help support optimal health and well-being.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.