Benefits of eating Fish

Fish is among the healthiest
foods on the planet.
It is loaded with important
nutrients, such as protein
and vitamin D.
Fish is also the world’s
best source of omega-3 fatty
acids, which are incredibly
important for your body and
brain.
Here are some benefits
1. Fish is High in Important Nutrients
That Most People Don’t Get Enough
of
Generally speaking, all types of fish are good for
you.
They are high in many nutrients that most people
aren’t getting enough of.
This includes high-quality protein, iodine and
various vitamins and minerals.
However, some fish are better than others, and the
fatty types of fish are considered the healthiest .
That’s because fatty fish (like salmon, trout,
sardines, tuna and mackerel) are higher in fat-based
nutrients.
This includes the fat-soluble vitamin D, a nutrient
that most people are deficient in. It functions like a
steroid hormone in the body.
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 ( 1 ).
To meet your omega-3 requirements, eating fatty
fish at least once or twice a week is recommended.
2. Fish May Lower Your Risk of Heart
Attacks and Strokes
Heart attacks and strokes
are the two most common
causes of premature death in
the world
Fish is generally considered
to be among the best foods you can eat for a
healthy heart.
Not surprisingly, many large observational studies
have shown that people who eat fish regularly seem
to have a lower risk of heart attacks, strokes and
death from heart disease.
In one study of more than 40,000 male health
professionals in the US, those who regularly ate 1
or more servings of fish per week had a 15% lower
risk of heart disease
Researchers believe that the fatty types of fish are
even more beneficial for heart health, because of
their high amount of omega-3 fatty acids.
3. Fish Contains Nutrients That Are
Crucial During Development
Omega-3 fatty acids are absolutely essential for
growth and development.
The omega-3 fatty acid docosahexaenoic acid (DHA)
is especially important, because it accumulates in
the developing brain and eye ( 8 ).
For this reason, it is often recommended that
expecting and nursing mothers make sure to eat
enough omega-3 fatty acids ( 9 ).
However, there is one caveat with recommending fish
to expecting mothers. Some fish is high in mercury,
which ironically is linked to brain developmental
problems.
For this reason, pregnant women should only eat
fish that are low in the food chain (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), because it may
contain microorganisms that can harm the fetus.
4. Fish May Increase Grey Matter in the
Brain and Protect it From Age-Related
Deterioration
One of the consequences of ageing is that brain
function often deteriorates (referred to as age-related
cognitive decline).
This is normal in many cases, but then 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 cognitive decline ( 10).
One mechanism could be related to grey matter in
the brain. Grey matter is the major functional tissue
in your brain, containing the neurons that process
information, store memories and make you human.
Studies have shown that people who eat fish every
week have more grey matter in the centers of the
brain that regulate emotion and memory.
5. Fish May Help Prevent and Treat
Depression, Making You a Happier
Person
Depression is a serious and incredibly common
mental disorder.
It is characterized by low mood, sadness, decreased
energy and loss of interest in life and activities.
Although it isn’t talked about nearly as much as
heart disease or obesity, depression is currently one
of the world’s biggest health problems.
Studies have found that people who eat fish
regularly are much less likely to become depressed
( 12).
Numerous controlled trials have also found that
omega-3 fatty acids are beneficial against
depression, and significantly increase the
effectiveness of antidepressant medications ( 13 , 14 ,
15).
What this means is that fish can quite literally
make you a happier person and improve your quality
of life.
Fish and omega-3 fatty acids may also help with
other mental disorders, such as bipolar disorder ( 16 )
6. Fish is The Only Good Dietary Source
of Vitamin D
Vitamin D has received a lot of mainstream
attention in recent years.
This important vitamin actually functions like a
steroid hormone in the body, and a whopping 41.6%
of the US population is deficient in it
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 (113 gram) serving of cooked
salmon contains around 100% of the recommended
intake of vitamin D ( 19).
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 ( 20 ).
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 .