‘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 the health of the heart and brain.
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.
Scientifically speaking it is enough to eat 4 to 5 ounces fish once or twice a week to reap the all the health benefits of the fish.
However, it is better to have different verities of fish daily as it tastes delicious and easy to cook. Fish also gels well 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 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 Omega-3 Fatty Acids
For the better growth and development of the body and brain, the omega-3 fatty acids are very important for all and more importantly for the babies and children.
It is important that the nursing mothers have sufficient intake of omega-3 fatty acids to ensure healthy development of baby’s brain and eyes.
Expecting mother should eat about 350 grams fish per week and fishes like salmon, sardines, tuna and trout are best as they are rich in Omega-3 fatty acids.
However the expecting mothers should avoid four fish species with high mercury content (shark, swordfish, tilefish, king mackerel) as it is harmful to the healthy development of the child.
The omega-3 fats from fish protect the heart from erratic and fatal cardiac rhythm disturbances.
Every adult person needs to consume omega-3 fatty acids about 4 grams per day. One medium size piece of salmon contains about 1.5 grams of the fatty acid.
The vegetarians will have to depend on omega-3 DHA/fish oil supplements to meet the fatty acids requirements of the body.
2. Fish Helps In Preventing Cardiovascular Disease
Fish is the best diet for a healthy heart.
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 from those 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.
Among all the fish verities the 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 brain and heart; useful for protecting the body from several fatal diseases.
At least, 2 to 3-ounce servings of fatty fish a week is really good for health; daily consumption of fish is even better.
4. Fish Is The Best Food Source For Vitamin D
Vitamin D deficiency is quite a common health issue in a large number of people and about 41.6% of the US population suffers from this issue.
The Vitamin D is a fat-soluble vitamin, and it functions just like a steroid hormone in the body.
The best natural source of Vitamin D is fatty fishes like salmon, herring, and others.
As going by the nutrients measure standards, about 4 ounces of cooked salmon fish can provide the body with recommended intake of vitamin D.
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 the health of the skin and hair.
Most people do have dull, dry skin and hair due to lack of omega-3 fatty acids intake.
The omega-3 fatty acid works from within the body to keep you skin nourished and your hair shiny.
The treatment and cure of some of the skin condition like psoriasis are possible with fish and omega-3 fatty acids intake together with other medication.
6. Fish Is Good For Healthy Brain
As we become old, the health and cognitive ability of the brain declines drastically.
The worst scenario of poor brain health is the occurrence of Alzheimer’s disease-causing partial or total memory loss.
There are a number of study results that indicate comparatively healthy functioning of the brain even at the old age in people who eat fish.
Some of the research reports are pointing to the possibility of better growth and development of gray matter in the brain of the people who eat fish often.
The Omega-3 fatty acid is very much needed for the better development of the brain, especially in children.
It was noted in some studies the Attention Deficit Hyperactivity Disorder (ADHD) commonly found in children are also curable by regular intake of required amount of omega-3s.
7. Fish Prevents Asthma
Fatty acids are beneficial for preventing the occurrence of 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 consumption.
There are a few studies that have shown 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
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.
9. Fish Is Good For Fighting Depression
With the hectic life schedules of day to day life more and more people are suffering from severe mental and psychological depression.
You might see a lot of people around you have swinging moods, loss of enthusiasm in 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 mental diseases that is making the people’s life a hell.
There are enough proves presented by certain studies to show a low incidence of depression in people who eat fish regularly.
Most of the psychiatrists prescribe the omega-3 fatty acids supplement along with antidepressant medications as it is proved 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 the depression in people.[22,23]
People suffering from bipolar disorder affecting the mental health get relief by 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 the 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 in omega-3s or cod liver oil can reduce the incidences of autoimmune disease. There is evidence that shows 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.[25,26]
It is believed that the Omega-3s and Vitamin D in fish has a direct effect in suppressing autoimmune diseases.
What If You Still Hate Fish?
If you still do not agree that fish is necessary for good health, then certainly you need to depend on other sources of Omega-3 fatty acids and Vitamin D.
Another commonly used substitute for Omega-3 fatty acid is the alpha-linolenic acid (ALA), which is found in flax seeds, walnuts, and a few vegetable oils. However, our body is not able to 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 acid are not known yet.
Even if you don’t eat the whole fish, you will certainly need to use the fish oil supplements to have the Omega-3 fatty acid and Vitamin D supply for your body.