Ecowatch.com: Fish it is considered one of the healthiest foods on the planet. It is full of very important nutritional ingredients such as protein and vitamin D.
Source: www.ecowatch.com
Also, fish is the world's largest source of omega-3 fatty acids, which are most needed by your body and brain.
All types of fish are good for you
Here are 11 reasons why you should eat fish, based on research.
1. Fish is a very important food that most people do not consume enough
In general, all types of fish are good for human health. However, some are better than others. They differ in the quality of protein, iodine and different content of vitamins and minerals.
Oilier fish such as salmon, trout, sardines, tuna and mackerel contain vitamin D dissolved in fat, while other types of fish lack it. Oilier fish also contain higher amounts of omega-3 fatty acids.
For sufficient nutrition with omega-3 fatty acids, it is necessary to consume fish at least once a week.
2. If you eat fish, you reduce the risk of heart attack or stroke
Heart attacks or strokes are the two most important causes of premature mortality in the world. Not surprisingly, many research studies have shown that people who eat fish have a lower risk of heart attacks or strokes.
Researchers believe that oilier types of fish have the greatest benefits for heart health, as they contain large amounts of omega-3 fatty acids.
3. Fish contains nutritional ingredients that are important for growth and development
Omega-3 fatty acids are absolutely necessary for growth and development. The omega-3 fatty acid docosahexaenoic acid (DHA) is especially important because it affects the development of the brain and eyes.
This is why it is extremely important that young mothers (nursing mothers) consume sufficient amounts of omega-3 fatty acids.
However, there is one important caveat for pregnant women. Some types of fish have a higher mercury content, which is linked to problems in brain development.
Pregnant women should not consume the aforementioned fatty types of fish, in an amount greater than 340 g per week. Also, pregnant women should avoid eating raw and uncooked fish (including sushi), because raw fish contains microorganisms that can harm the fetus.
4. Eating fish can increase the brain's gray matter and protect it from age-related disorientation
One of the consequences of aging is that brain function weakens (senility).
Interestingly, many studies have shown that if you eat fish you can reduce the level of senility. Research has shown that people who eat fish once a week have more gray matter in the centers that regulate memory and emotions.
5. Eating fish helps prevent depression and makes you a happier person
Depression is a serious mental disorder. It is characterized by low mood, feelings of sadness, reduced energy and loss of interest in life. Depression is currently one of the world's biggest health problems.
Numerous controlled studies have shown that omega-3 fatty acids are beneficial against depression and significantly increase the effectiveness of antidepressant medications.
That means, eating fish literally makes you a happier person and improves your quality of life…
6. Fish is the only good dietary source of vitamin D
This important vitamin actually functions as a steroid hormone in the human body, and a whopping 41,6% of the American population is vitamin D deficient!
Fish and fish products are by far the best dietary sources of vitamin D. Fatty fish such as salmon and herring contain the highest amounts of vitamin D.
Only 113 grams of cooked salmon contains about 100% of the recommended intake of vitamin D!
Some fish oils, such as cod liver oil, also contain very high levels of vitamin D, providing more than 200% of the recommended intake in one tablespoon!
7. Eating fish reduces the risk of autoimmune diseases, including type 1 diabetes
Autoimmune diseases occur when the immune system mistakenly attacks and destroys healthy tissue cells. A key example is type 1 diabetes, when the immune system attacks the insulin-producing cells in the pancreas.
Several studies have shown that consumption of omega-3 fatty acids, or fish oil, is associated with a reduced risk of type 1 diabetes in children, as well as a form of autoimmune diabetes in adults. The results are preliminary, but the researchers believe this is due to the consumption of omega-3 fatty acids and vitamin D from fish and fish oils.
Some researchers believe eating fish can reduce the risk of rheumatoid arthritis and multiple sclerosis, but current evidence for this is still incomplete.
8. Fish can help prevent asthma in children
Asthma is a common disease characterized by chronic inflammation in the airways.
Unfortunately, asthma rates have increased dramatically over the past few decades.
Studies show that if fish is consumed regularly, it reduces the risk of asthma in children by 24%, but no significant effect was found in adults.
9. If you eat fish, you can preserve your eyesight in old age
A disease called macular degeneration is a leading cause of blindness and vision impairment, and it mostly affects the elderly.
There is some evidence that eating fish and omega-3 fatty acids may protect against this disease.
In one study, regular fish consumption was associated with a 42% lower risk of macular degeneration in women. Another study found that eating oily fish once a week was associated with a 53% reduced risk of neovascular macular degeneration.
10. If you eat fish you can increase the quality of your sleep
Sleep disorders have become incredibly common around the world.
There are many different reasons for this (such as increased exposure to blue light), but some researchers believe that vitamin D deficiency may play a significant role.
In a six-month study of 95 middle-aged men, a salmon meal, served three times a week, led to improvements in sleep quality and daily functioning. The researchers speculated that this was caused by the high levels of vitamin D in the salmon.
11. Fish is a delicacy and is easy to prepare
This last reason for consuming fish does not represent a direct public benefit, but it is still very important! The fact is that fish is delicious and easy to prepare!
For this reason, it should be relatively easy for anyone to introduce it into their regular diet.
Eat fish one to two times a week, and that should be enough to get the health benefits out of it.
If possible, always choose wild rather than farmed fish. Wild fish tend to have more omega-3 fatty acids and are less likely to be contaminated with harmful pollutants.
Even if he eats farmed fish, the benefits still far outweigh the risks. All types of fish are good for you!
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