1. Fish is rich in important nutrients that most people lack
Generally speaking, all types of fish are good for health. They are rich in many nutrients that you probably lack. This includes high quality protein, iodine and various vitamins and minerals. However, some fish are better than others, and the oily fish are considered more healthier.
Indeed, fatty fish (such as salmon, trout, sardines, tuna and mackerel) are richer in lipid-based nutrients. This includes fat-soluble vitamin D, a nutrient that most people lack. It works like a steroid hormone in the body.
Oily fish are also much richer in omega-3 fatty acids. These fatty acids are essential for your body and brain to function normally, and helps in reducing the risk of many diseases
To get omega 3 nutrients in your body, eating fatty fish at least once or twice a week is recommended.
Conclusion: Fish is rich in many important nutrients, including high quality protein, iodine and various vitamins and minerals. The types of fatty fish are also rich in omega-3 fatty acids and vitamin D.
2. Fish can reduce your risk of heart attacks and strokes
Heart attacks and strokes are the two most common causes of deaths worldwide. Fish is generally considered to be one of the best foods you can eat for a healthy heart. Studies shows that people who eat fish regularly appear to have a lower risk of heart attacks, strokes, and death from heart disease
In a study of more than 40,000 male medical professionals in the United States, those who ate 1 or more fish per week regularly had a 15% lower risk of heart disease
Researchers believe that the types of fatty fish are even more beneficial for heart health because of their high content of omega-3 fatty acids.
Conclusion: Eating at least once per week will reduced the risk of heart attacks and strokes in your body which are the two of the world's biggest killers.
3. Fish contains nutrients that are essential for Growth & development
Omega-3 fatty acids are absolutely essential for growth and development.
Particularly important is omega-3 docosahexaenoic acid (DHA) because it helps in developing the brain and eyes
For this reason, it is often recommended that pregnant and lactating women make sure they eat enough omega-3 fatty acids
However, there is a downside to recommending fish to pregnant women. Some fish are rich in mercury, which is ironically linked to problems with brain development.
For this reason, pregnant women should only eat fish that has less mercury like (salmon, sardines, trout, etc.), and no more than 12 ounces (340 grams) per week.
Pregnant women should also avoid raw and uncooked fish (including sushi), as it can contain microorganisms that can harm the fetus.
Conclusion: Fish is rich in omega-3 fatty acids, which is essential for brain and eye development. It is recommended that pregnant and lactating women make sure they eat enough omega-3.
4. Fish reduces aging
One of the consequences of aging is that the functioning of the brain often deteriorates (it's called age-related cognitive decline).
This is normal in many cases, but there are also serious neurodegenerative diseases like Alzheimer's disease.
Interestingly, many observational studies have shown that people who eat more fish have slower rates of aging
One of the mechanisms could be related to gray matter in the brain. Gray matter is the major functional tissue in your brain, containing the neurons that process information, store memory, and make you human.
Studies have shown that people who eat fish every week have more gray matter in the brain centers that regulate emotion and memory
Conclusion: Fish consumption is said to reduce age-related cognitive decline in old age People who eat fish regularly also have more gray matter in the brain centers that control memory and emotion.
5. Fish can help prevent and treat depression, and make you happier!
Depression is a serious problem and a mental disorder. It is characterized by lack of enthusiasm, sadness, decreased energy and loss of interest in life and activities.
Although it is not talked about as much as heart disease or obesity, depression is currently one of the biggest health problems in the world.
Studies have shown that people who eat fish regularly are much less likely to suffer from depression
Many studies and tests have also found that omega-3 fatty acids are beneficial against depression, and significantly increase the effectiveness of antidepressant drugs
6. Fish is rich in vitamin D
Vitamin D has received a lot of attention in recent years. This important vitamin actually works as a steroid hormone in the body, and 41.6% of the American population is deficient in it
Fish and fish products are by far the best dietary sources of vitamin D. Oily fish such as salmon and herring contain the highest amounts
A single 4-ounce (113-gram) serving of cooked salmon contains about 100% of the recommended intake of vitamin D.
Some fish oils, such as cod liver oil, are also very rich in vitamin D, providing more than 200% of the recommended intake in a single tablespoon.
If you don't get a lot of sunshine and don't eat oily fish regularly, then you may want to consider taking a vitamin D supplement.
Conclusion: Oily fish are an excellent source of vitamin D, an important nutrient that more than 40% of people may be deficient in.
7. eating fish reduces the risk of autoimmune diseases, including type 1 diabetes
Autoimmune disease occurs when the immune system mistakenly attacks and destroys healthy body tissue.
A key example is type 1 diabetes, which involves the immune system attacking the insulin-producing cells in the pancreas.
Several studies have found that the consumption of omega-3 or fish oils is linked to a reduced risk of type 1 diabetes in children as well as the autoimmune form of diabetes in adults
The results are preliminary, but researchers believe it may be caused by omega-3 fatty acids and vitamin D in fish and fish oil.
Some believe that eating fish can also reduce the risk of rheumatoid arthritis and multiple sclerosis, but current data is, at best, weak
Conclusion: Eating fish has been linked to a reduced risk of type 1 diabetes and several other autoimmune diseases.
8. Fish can help prevent asthma in children
Asthma is a common disease that is characterized by chronic inflammation of the airways.
Unfortunately, asthma rates have increased dramatically in recent decades
Studies show that regular consumption of fish helps to a 24% lower risk of asthma in children, but no significant effect has been found in adults
Conclusion: Some studies show that children who eat more fish have a lower risk of developing asthma.
9. Fish can protect your vision as you age
A disease called macular degeneration is the main cause of visual impairment and blindness, and affects mostly the elderly
There is some evidence that fish and omega-3 fatty acids may offer protection against this disease.
In a study, regular consumption of fish was helps to a 42% lower risk of macular degeneration in women
Another study found that eating fatty fish once a week was helps to a 53% decrease in the risk of the neovascular ("wet") form of macular degeneration
Conclusion: People who eat more fish have a much lower risk of developing macular degeneration, one of the main causes of visual impairment and blindness.
10. Fish can improve sleep disorder
Sleeping disorders have become incredibly common around the world.
There are many reasons for this (such as increased exposure to work, computers etc), but some researchers believe that vitamin D deficiency may also cause this.
In a recent study on middle aged men, a meal with salmon three times a week improved both sleep and daily functioning
The researchers hypothesized that it was caused by vitamin D in salmon.
Conclusion: There is preliminary evidence that eating fatty fish like salmon can lead to improved sleep.