To lead a healthy life, it’s important to consider what goes into your body. A healthy diet can help prevent disease, boost energy, lighten mood, improve digestion and keep extra pounds off. One of the best meat and protein choices for good health is fish as they provide a good source of protein and vitamins, which are a primary dietary source for good health and wellbeing.
Fish is among the healthiest foods on the planet.
However, not everyone is a fan of fish on the menu, and not eating fish means missing out on the many healthy and essential nutrients that your body could be using to optimally function. Fish can benefit every part of you – from your head to your toes – and with a wide range of varieties, tastes and textures, it can bring variety and novelty to your meals.
Why and how eating fish regularly is important for you and your family?
- Heart attacks and strokes are the two most common causes of premature death in the world. Fish contains heart-healthy omega-3 fatty acids which is one of the most important things we get from consuming fish. Omega-3s can reduce the risk of heart disease, abnormal heart rhythm, cardiovascular disease, heart attack and stroke. Consuming at least one serving of fish per week has been linked to a reduced risk of heart attacks and strokes.
The types of omega-3 fatty acids found in fish are called EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid). Our bodies cannot make EPA and DHA, so eating fish is the main way to get these important fatty acids.
- Research indicates Omega-3s can prevent inflammation, a key symptom of arthritis.
- Including fish in your diet can support brain health, which lowers risks for Alzheimer’s disease, dementia and depression. Brain function often declines with aging. While mild mental decline is normal, serious neurodegenerative ailments like Alzheimer’s disease also exist.
- Depression is a common mental condition characterized by low mood, sadness, decreased energy, and loss of interest in life and activities. Although it isn’t discussed 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. Numerous controlled trials also reveal that omega-3 fatty acids may fight depression and significantly increase the effectiveness of antidepressant medications. Fish and omega-3 fatty acids may also aid other mental conditions, such as bipolar disorder
- Fish is packed with many nutrients that most people are lacking such as high-quality protein, iodine, and various vitamins which includes vitamin D, a fat soluble nutrient that many people are lacking. Fish and fish products are among the best dietary sources of vitamin D. Fish also contains other healthy vitamins and minerals that help us feel good, and eating fish provides us with other important vitamins such as B vitamins, vitamin E, vitamin A and minerals like calcium, zinc, phosphorus, magnesium, iron, copper, potassium and selenium.
- Autoimmune diseases like type 1 diabetes occur when your immune system mistakenly attacks and destroys healthy body tissues. Several studies link omega-3 or fish oil intake to a reduced risk of type 1 diabetes or delay the disease’s onset.
- Asthma is a common disease characterized by chronic inflammation of your airways. The rate of this condition has increased dramatically over the past few years. Studies have shown that eating fish with Omega-3 or fish oil intake can significantly decrease the risk of lung inflammation in children with asthma. Introducing fish into your child’s diet early on (when they are between 6-9 months old) is a good option to reduce the risk associated with this condition.
- Fish is a great choice for getting the protein your body needs, while having less “bad” fat content than other protein options, like red meat.
- Age-related macular degeneration (AMD) is a leading cause of vision impairment and blindness that mostly affects older adults. Studies have shown fish consumption can reduce the risk of AMD. Thus, regular consumption of fish can preserve vision in old age. The healthy fats and naturally occurring oil in fish are great for our eye health. As we age, eating fish can help us maintain healthy eyes and reduce “dry eye” condition.
- Studies also reveal that people who eat fish every week have more gray matter — your brain’s major functional tissue — in the parts of the brain that regulate emotion and memory.
- It is recommended for pregnant and breastfeeding women to eat fish containing omega-3 fatty acids. However, some fish are high in mercury, which is linked to brain developmental problems. Thus, pregnant women should only eat low-mercury fish, such as barramundi, salmon, sardines, trout.
- Fish packs a double punch when it comes to helping you sleep well. The omega-3s and vitamin D in fish help regulate the level of serotonin in our brains, and serotonin contributes to high-quality sleep. That’s because serotonin triggers the production of melatonin, the sleep hormone that helps you fall asleep and stay asleep. Plus, the fatty acid DHA found in fish also plays a role in sleep by directly increasing melatonin production.
The positive effects of good sleep tend to spread into other areas of our well-being, like physical and mental health.
Fish is a superfood. Fish isn’t always everyone’s favorite, but it’s definitely a superfood that’s worth eating. If fish hasn’t been a regular part of your diet up to this point, try cooking it in new ways and including it in different meals. You might just find your next favorite dish.
