Best Health Benefits of eating fish
Fish is extremely healthy food. And there are many health benefits of eating fish. It is enriched with multiple nutrients, iodine, vitamins, and minerals. Fatty fish is an excellent source of vitamin D, B2, selenium, protein, and omega-3s. Omega-3 fats are necessary for the brain, heart, and blood vessels.
Consumption of fish twice a week may be helpful in reducing the risk of heart attacks, strokes, depression, mental decline, and other medical problems. Apart from the health benefits, fish also cooks very quickly and easily. You can boil it, grill it, steam it or fry it, it is delicious in every way.
Fish with omega-3 fatty acids:
- Canned Tuna
- Lake Trout
Here we’ll explain why fish should be a regular part of your diet and what benefits it can bring to you.
Following are the benefits of eating Fish
Consumption of fish and brain health
A new study has found that people who regularly include fish in their diet, are less likely to have brain cells die off in that part of the brain which is responsible for short-term memory. As we grow older, our brain functions start to decline.
Sometimes, serious mental problems such as Alzheimer’s disease can develop. Eating baked or steamed fish at least once a week greatly reduces the risk of brain cells loss, and many mental disorders can be prevented.
Oily fish is rich in omega 3 fatty acids, omega 3s are very helpful in improving the structure of brain cells. Studies have shown that eating a diet rich in omega-3s, increases blood flow in the brain and boosts cognitive capacities.
Omega-3 fatty acids are really beneficial for brain health, especially Docosahexaenoic acid (DHA), an omega-3 acid, that helps the brain to function normally and effectively. Low levels of DHA in your brain can slow down the signaling between cells, which can disrupt brain functions.
A great source of vitamin D
Vitamin D plays an important role in maintaining overall health and absorbing all other sorts of nutrients. However, the sun is the main source of vitamin D but many countries of the world have fewer sunlight hours and people living in that regions don’t get enough sunlight.
Less exposure to sunlight leads to the deficiency of vitamin D. If you don’t get enough sunlight, your diet should be nearer to 800 international units (IU), 20 mcg of vitamin D per day.
Many people turn to supplements to fix their vitamin deficiencies. These supplementations are considered to be useful in terms of health but major studies, including an October 2018 review in “The Lancet“, haven’t shown significant benefits of these supplements. So it’s better to get vitamin D from food.
Salmon contains a high amount of vitamin D. One 4-ounce serving of salmon contains 530 IU of vitamin D. Salmon is also a great source of omega-3 (Eicosapentaenoic & Docosahexaenoic) acids. These acids are beneficial in keeping your pulmonary and cardiovascular systems healthy. Besides that, herring contains 220 IU and canned tuna contains 150 IU of vitamin D per 4 ounces.
Can eating fish help your heart?
Omega-3 fatty acids are very useful not only for the brain but also for the heart. Fatty fish is the best source of unsaturated fats are omega-3 fatty acids.
Cardiac attacks and strokes are the leading causes of premature deaths. It has been proven by observational studies that eating one or more servings of fish a week can reduce the risk of dying of heart disease.
Inflammation in the body can destroy the blood vessels which can further lead to heart attacks. As fish is enriched with unsaturated fatty acids that have anti-inflammatory properties and may reduce inflammation throughout the body.
Fish is considered to be the best choice to avoid heart diseases. Cholesterol, which is a major cause of heart failure, can be prevented if you include fish in your diet regularly.
How does fish fight depression?
It is an established fact that fish is an excellent source of fatty acids. Scientists agree that fatty acids are very helpful in relieving depression and people who rarely eat fish are more likely to develop depressive disorders than people who add fish to their diet on regular basis.
Fatty fish contain omega-3s (alpha-linolenic) acids that can increase the efficacy of anti-depressant medications and help other mental disorders such as bipolar disorder (formerly called manic depression).
Although depression has not been talked about the same way as the other diseases today it is one of the biggest health problems. Low energy levels, sadness, and lack of interest in the mind as well as physical activities are the symptoms of depression.
Omega-3s found in fish triggers brain cells and strengthen the connection between them. Also, ocean fish is enriched with vitamin B12 which is essential for healthy nerve tissues.
How to treat asthma in children with fish
Asthma is very common in adolescents as well as children. It is one of the major respiratory illnesses and a leading cause of pediatric hospitalization. Numerous studies have shown that the consumption of fatty fish twice a week can reduce the risk of lung inflammation in children with asthma.
Seafood species high in omega-3s help improve lung functions and maybe a potential therapy for asthma sufferers as well. Fatty fish like salmon, mackerel, sardines, and trout can lower asthma symptoms in children due to their anti-inflammatory properties.
“As our bodies digest fish, omega3 fatty acids produce byproduct molecules called pro-resolving mediators that enter our lungs. They help resolve the inflammation,“ says Dr. Brigham (a pulmonologist at Johns Hopkins University).
The data, collected after tracking the health of numerous children, revealed that the children who consumed the most dietary omega-3s had a significantly low risk of developing asthma as compared to those who consumed fish infrequently.
Mercury in fish
Mercury is a heavy metal that enters our environment in many ways such as industrial processes or eruptions etc. Mercury vapors are released into the air during mining and industrial processes, and workers are constantly exposed to this toxic substance.
Due to air pollution, mercury can fall into the oceans where it is transformed into a dangerous form of mercury called methylmercury. which is extremely poisonous. When fish breathe in this polluted water, this toxic metal attaches with their protein, the part we eat.
Fish having the high levels of mercury
Swordfish, king mackerel, shark, gemfish, tilefish, tuna are larger and longer-lived fish and contain high levels of mercury. Along with the direct ingestion of mercury through water, large fish also carry it into their bodies through the small fish they eat.
As small fish also contain a small amount of mercury. Constant intake of food having high levels of mercury can be detrimental to a person’s lungs, nervous and digestive system. High-mercury fish are not at all suitable for pregnant women and children.
According to Food and Drug Administration (FDA), methylmercury is dangerous to an unborn baby and the developing neurological system of a child.
Carpenter suggests “To select the right kind of fish, it should be kept in mind that young fish are better than old fish and vegetarian fish are better than carnivorous fish”.
Should we eat fish daily
Fish is very healthy food. According to the Government dietary guidelines, eating fish twice a week is ideal and for some people, it is okay to eat it daily. Consumption of high-mercury fish should be limited to once a week.
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