Fish is long considered one of the healthiest food offered by our planet. Its benefits might even exceed the ones you get from red meat. Apart from being easy to cook, fish is teemed with a great deal of fat, vitamins, minerals and nutrients that can improve your overall health, including your brain, vision and immune system. When you learn about the research-proven benefits of fish, you'll see that there's absolutely nothing to hate about it - not to mention how incredible it tastes!
1. Fish is high in several nutrients you're probably missing
Your body might be lacking in nutrients such as high-quality protein, iodine and other vitamins and minerals you can only get from eating fish. These nutrients are highly important for your body and brain to function at their best, and besides, they may also reduce your risk of getting diseases. This is especially relevant for the omega-3 content that is mostly found in fatty fish. Apart from this, fatty fish should be preferred over other fish because of their fat-soluble vitamin D. Such fish includes salmon, trout, sardines, tuna and mackerel.
If you want a healthy heart, fish should be at the top of your list. Unfortunately, heart attacks and strokes are amongst the most common causes of premature death around the world. Studies have found that people who eat fish regularly often have a lower risk of developing such dire diseases. But consuming fish, at least once a week will reduce your chances. It has been proven that people who follow this rule lowered their risk of heart disease by 15%. Fatty fish could be more beneficial in this regard.
Omega-3 fatty acids are unquestionably at the center of this brilliant benefit. Because it accumulates in the developing brain and eye, omega-3 in fish is crucial for your body's health. This acid is particularly essential for pregnant women, who are in most need for growth-boosting nutrients. One should, however, be aware that some fish, especially ones high in the food chain, may contain high amounts of mercury, which can oppositely work against growth. Pregnant women should only eat fish like salmon, sardines and trout (which are low in the food chain), without exceeding 340 grams per week, and they should also avoid eating raw fish such as sushi.
It is inevitable to suffer from the deterioration of the brain as you age. This happens because of the loss of grey matter - a major functional tissue in your brain, that contains neurons that are responsible for memory. Eating fish has been proven to increase the amount of grey matter in your brain, and consequently slow down your cognitive decline. This could in turn regulate one's emotions and memory, and lessen the risk of developing serious diseases such as Alzheimer's disease.
It's easy to suffer from depression and you can find several forms of medication out there that will help you fight it. However, eating fish can surprisingly reduce your risk of suffering from it. According to research in the field, omega-3 acids are advantageous against depression and can even enhance the effect of medications treating it. So basically, if you want to improve your emotional well-being and be a happier person, you may want to consider adding some nutritious fish to your diet.
Unfortunately, many of us suffer from a deficiency in vitamin D. In the U.S., 41.6% of the population is vitamin D deficient. Few foods provide this priceless vitamin, and fish is one of them. Actually, they beat the rest of the foods in this aspect, especially the fatty ones, due to the fact that they probably have the most concentrated amounts of this vitamin in comparison to any other food. To put you in the picture, 113 grams of cooked salmon (= 1 serving) contains 100% of your recommended vitamin D intake, whereas some fish oils, such as the famous cod liver oil, serves an impressive 200% of this intake.
Asthma is a disease which involves the chronic inflammation of the airways, and can trigger shortness of breath, making it quite dangerous for children to have. To prevent your child from suffering from this unpleasant disease, provide them with a regular source of fish in their weekly diet. It has been found that this habit can lead children to reduce the risk of Asthma by 24%.
The eyes are something that lose their prime as a person ages. As people age, they start becoming more susceptible to vision diseases such as macular degeneration, which causes vision impairment and possibly even blindness. Your vision is probably the last thing you would want to lose, so do something about it by eating fish. The omega-3 fatty acids found in fish may build a protection against such vision problems, and according to studies, it could lower your risk of vision problems by a whopping 42%.
There are lots of different reasons as to why people have sleeping disorders and these vary from person to person, as do their treatments. Surprisingly, one treatment that works for everyone is fish, and the vitamin D it contains is said to play a role in this. After a 6-month study carried out on 95 middle-aged men, in which they all ate salmon 3 times per week, it has been proven that the consumption of fish may indeed lead to improvements in sleep, as well as in daily functioning, as happened to the subjects of this study. So if you find problems sleeping, try increasing your intake of fish before reporting to the doctor.
What's stopping you from cooking more fish? Whether you've bought it fresh or stored it frozen, fish shouldn't create any problems when it comes to cooking it. Add herbs, salt, a squeeze of lemon, or anything that might enhance its devouring taste. You might want to take one word of advice about buying fish - opt for wild-caught fish over farmed ones, since wild-caught fish tend to have more omega-3 and potentially, fewer pollutants than farmed fish.
H/T: Authority Nutrition