Why You Need To Have Fish In Your Diet
Fish is one of the most nutritious foods you could add to your diet. It plays a significant role in keeping your body healthy while being a significant source of healthy proteins and fats. So, let’s see up next why you need to include fish in your diet according to science.
What is the nutritional content of fish?
Nutritionists recommend eating at least twice per week a meal with fish in it. And this happens mostly because of its impressive nutritional content. Fish is rich in polyunsaturated fatty acids, which play a significant role in metabolic functions. Besides, fish has anti-inflammatory effects in the body, diminishes platelet aggregation, and it is vital for cell membranes and cardiovascular health.
Fish is rich in peptides and amino acids, too, along with a high content of Vitamin D, selenium, phosphorus, and calcium. This is why a healthy diet is based on a high intake of whole fish.
What are the scientifically proven health benefits of fish?
#1 Fish protects against heart disease
One of the most impressive health benefits is its ability to diminish the risk of developing heart attacks or strokes. Several studies show that those who eat fish regularly are less predisposed to heart issues with an outstanding 15% lower risk of death due to heart disease. Such studies show that the high content of omega-3 fatty acids in fish is the one that offers all those benefits for heart health.
#2 Fish is an essential food in human growth
Fish is one of the few sources that can feed the body omega-3 fat docosahexaenoic acid or DHA. This is a crucial compound for brain and eye development, being the primary fuel source when a child develops. Moreover, DHA is essential for pregnant and breastfeeding women, but a sole caution: fish must be selected from low-mercury sources. Mercury contamination can lead to brain developmental issues.
#3 Fish supports brain health
Another health benefit of fish is that it boosts brain functions. Studies show that patients with an early onset of neurodegenerative diseases experience a decrease in their symptoms after following a fish-based diet. Besides, scientists believe that eating fish regularly can shield the brain against oxidative damage, which ultimately prevents neurodegenerative ailments.
#4 Fish might aid those that suffer from mental problems
Research reveals that in some people suffering from depression, a nutritious diet based on fish can assist in managing the symptoms. This ailment is described as a low mood state of mind, with intense periods of sadness, lack of energy, and even a loss in previously enjoyed activities. Also though there is a need for additional studies to prove the connection between fish and mental health, preliminary research offers promising results. The omega-3 fatty acid in fish might fight depression or anxiety while boosting the effects of antidepressant medication.
#5 Fish feeds the body a high dose of vitamin D
Fish and fish by-products represent the best sources of vitamin D, especially for those that have a deficiency. Salmon or herring have the highest nutritional content, and a dish can offer all the daily recommended intake of Vitamin D. This vitamin is essential for the well-functioning of all body functions, as studies show that more than 40% of people on the globe experience a Vitamin D deficiency.
#6 Fish might shield the body against autoimmune diseases
Diseases that impact the immune system, such as diabetes, can destroy healthy body tissue. Studies revealed that a proper intake of both omega-3 fatty acids and healthy proteins could diminish the risk of developing type 1 diabetes, along with several neurodegenerative diseases such as sclerosis.
#7 Fish might better sleep for those suffering from insomnia
Another impressive health benefit that comes from eating fish is that it can impact sleep disorder symptoms. A small study discovered that the increase in vitamin D after enrolling in a regular fish-rich diet affected the quality of sleep in patients who have insomnia. Therefore, preliminary studies suggest that eating fatty fish may better sleep.
#8 Fish might prevent asthma
Recently, medical practitioners analyzed the effects of fish-based diets on asthma patients. A small study reveals that the high content of healthy fats can have an anti-inflammatory effect on the airways, which ultimately diminishes asthma-related symptoms. Still, these beneficial effects were observed only in children, while there is always the need for additional research.
Overall, no matter what type of fish you eat, you will most likely receive all sorts of health benefits if you opt for fish from sustainable sources. Salmon is famous for its fatty acids, vitamins A, B, and D, calcium, and iron. Trout is considered to be the best protein source, along with Vitamin B12, potassium, and omega-3 fatty acids. Tuna is the heart-healthy fish with an impressive amount of fatty acids that balance cholesterol and blood pressure. Sardines feed the body selenium, vitamin D, B12, and B2.