First, my apology goes to those who don’t eat fish, as they might feel bad to read here about the many health benefits they are missing out on by not eating fish.
‘Fish is one of the healthiest foods on earth.’ If not now, at least after going through this article, you will agree with me on this point.
Fish is a great diet because of its low calorie and high protein content; and its benefits for heart and brain health.
The best quality omega-3 fatty acids, exclusively found in fish, have immense importance for the good health of the heart, brain, and wellness of the entire body.
Health Benefits Of Eating Fish
Scientifically speaking, eating 4 to 5 ounces of fish once or twice a week is enough to reap all the health benefits of the fish.
However, it is better to have different varieties of fish daily as it tastes delicious and is easy to cook. Fish also gels with almost all types of meals to make our food even more sumptuous.
The wild-caught fishes are more nutritious and tasty than the farm-grown fishes.
In this article, I want to tell you about the ten most important health benefits of eating fish. Let me know what you feel about it in the comment section.
1. Fish Is The Best Source of Omega-3 Fatty Acids
For better growth and development of the body and brain, omega-3 fatty acids are very important for all and, more importantly, for babies and children.
Docosahexaenoic acid (DHA), a type of omega-3 fatty acid, is the primary structural component of the human brain, cerebral cortex, skin, sperm, testicles, and retina.
Nursing mothers must have a sufficient intake of omega-3 fatty acids to ensure the healthy development of the baby’s brain and eyes.
Expecting mothers should eat about 350 grams of fish per week, and fish like salmon, sardines, tuna, and trout are best as they are rich in Omega-3 fatty acids.
However, expecting mothers should avoid four fish species with high mercury content (shark, swordfish, tilefish, king mackerel) as it harms the child’s healthy development.
The omega-3 fats from fish protect the heart from erratic and fatal cardiac rhythm disturbances.
Fatty acids are also beneficial for improved blood vessel function, lower blood pressure and heartbeat rates, lower triglycerides presence, and also eased inflammation.
Every adult needs to consume omega-3 fatty acids about 4 grams per day. One medium-sized piece of salmon contains about 1.5 grams of fatty acid.
Vegetarians must depend on omega-3 DHA/fish oil supplements to meet the body’s requirements for fatty acids.
2. Fish Helps In Preventing Cardiovascular Disease
Fish is the best diet for a healthy heart.
Many observational studies have reported the occurrences of stroke, heart attack, and death from cardiovascular diseases are very low among regular fish eaters.
The omega-3 fatty acids sufficiently found in the fatty types of fish are excellent for heart health.
The fatty acid from the fish is good for slashing blood fat levels.
One of the journals of the American Heart Association report says that about 50% more heart-related diseases are experienced by people who do not eat fish than those who eat fish.
3. Fish Has Many Essential Nutrients
Besides the precious fatty acids, fish also can provide us with several essential nutrients scarcely found in other foods.
All types of fish are good for consumption. The fish give the body high-quality protein, minerals, iodine, and vitamins.
Among all the fish, verities fatty fishes like mackerel, tuna, sardines, and salmon are exceptionally good as they have more fast-based nutrients essential for the body.
The fatty acids from the fish boost the functioning of the brain and heart, which is useful for protecting the body from several fatal diseases.
At least 2 to 3-ounce servings of fatty fish a week is good for health; daily fish consumption is even better.
4. Fish Is The Best Food Source For Vitamin D
Vitamin D deficiency is quite a common health issue in many people, and about 41.6% of the US population suffers from this issue.
Vitamin D is a fat-soluble vitamin that functions like a steroid hormone in the body.
The best natural vitamin D source is fatty fish like salmon, herring, and others.
Going by the nutrient measure standards, about 4 ounces of cooked salmon fish can provide the body with the recommended vitamin D intake.[13]
People who do not consume fish may have to depend on cod liver oil and other fish oil supplements to meet the Vitamin D needs of the body.
5. Fish Helps In Developing Healthy Skin and Hair
The consumption of fatty fish is excellent for skin and hair health.
Most people have dull, dry skin and hair due to a lack of omega-3 fatty acids.
The omega-3 fatty acid works from within the body to keep your skin nourished and your hair shiny.
Treatment and cure of some skin conditions like psoriasis are possible with fish and omega-3 fatty acids intake and other medications.
6. Fish Is Good For a Healthy Brain
As we age, the brain’s health and cognitive ability decline drastically.
The worst scenario of poor brain health is the occurrence of Alzheimer’s disease-causing partial or total memory loss.
Many study results indicate comparatively healthy brain functioning, even in old age, in people who eat fish.
We all know it is the gray matter that holds the neurons in the brain that control a person’s emotional feelings and memory.
Some research reports point to the possibility of better growth and development of gray matter in the brain of people who eat fish often.
The omega-3 fatty acid is very much needed for better brain development, especially in children.
It was noted in some studies that Attention Deficit Hyperactivity Disorder (ADHD), commonly found in children, is also curable by regular intake of the required amount of omega-3s.
7. Fish Prevents Asthma
Fatty acids are beneficial for preventing inflammation at the cellular level.
The occurrence of asthma, particularly in children, which happens because of the chronic inflammation in the airways, can be prevented with regular intake of Omega-3 fatty acids.
A few studies have shown that the risk of contracting asthma is about 25% lesser in children who consume fish regularly.
However, in the case of adults, there is no proven result to show that asthma incidences are fewer in fish eaters.
8. Fish Improves Eyesight
As we grow old, there is a progressive decline in eyesight. Vision impairment usually happens because of macular degeneration in the eye’s retina.
There is a strong relation to proving that the disease that causes macular degeneration in the eyes occurs less in people who eat fish regularly.
Some studies also indicated that neovascular (“wet”) macular degeneration has about 42% to 53% fewer chances of occurring in people who eat fish at least once a week.
9. Fish Is Good For Fighting Depression
With the hectic life schedules of daily life, more and more people suffer from severe mental and psychological depression.
Many people around you might have swinging moods, loss of enthusiasm for activities, lingering sadness, and low energy levels to work and live. These are all clear indications of mental depression.
Depression is perhaps one of the least cared-for mental diseases that make people’s lives hell.
There is enough proof presented by certain studies to show a low incidence of depression in people who eat fish regularly.
Most psychiatrists prescribe omega-3 fatty acids supplement and antidepressant medications as it is proven to boost the effectiveness of the medicine. It is also found that regular consumption of about 4 grams of omega-3s daily can reduce or remove depression in people.
People who have bipolar disorder affecting their mental health get relief from a regular intake of fish and omega-3 fatty acids.
10. Fish Prevents Autoimmune Diseases And Type II Diabetes
Many health issues, like hair fall, diabetes, rheumatoid arthritis, systemic lupus, etc., can occur because of autoimmune disease. This disease is characterized by the immune system, which is supposed to protect the body, erratically attacks and destroys healthy body tissues.
It is proved in many studies that regular intake of omega-3s or cod liver oil can reduce the incidences of autoimmune disease. Evidence shows that the risks of type 1 diabetes in children and autoimmune diabetes in adults were reduced when the omega-3 supplement was administered to them regularly.
It is believed that the Omega-3s and Vitamin D in fish directly affect suppressing autoimmune diseases.
What If You Still Hate Fish?
If you still do not agree that fish is necessary for good health, you certainly need to depend on other Omega-3 fatty acids and Vitamin D sources.
Another commonly used substitute for Omega-3 fatty acid is alpha-linolenic acid (ALA) in flax seeds, walnuts, and a few vegetable oils. However, our body cannot convert the ALA into marine omega-3s, yet it is helpful to the body, like the Omega-3s, to a limited extent.
Some studies support the effectiveness of ALA in reducing the occurrences of heart ailments.
Since no randomized trials are still conducted on ALA, the health benefits of plant-based fatty acids have yet to be discovered.
Even if you don’t eat whole fish, you must use fish oil supplements to have the Omega-3 fatty acid and Vitamin D supply for your body.