Fish packs a nutritional punch that can help your mind, your body, and even your skin. Here are 20 reasons to load up on this super food from the sea.
Fish is one of the most beneficial protein sources for your diet. It’s filled with essential nutrients, like omega-3 fatty acids, and is a great source of protein to keep your body lean and your muscles strong. Fish doesn’t only impact your waistline, but also other functions of your body including your liver, brain, and even your sleep. So make sure you’re incorporating fish into your diet to reap these 20 health benefits of fish.
1. It Lowers Risk of Heart Disease
Fish consumption is associated with a lower risk of fatal and total coronary heart disease. Fish is high in heart-healthy omega-3 fatty acids that can reduce inflammation, help protect your heart, and stave off chronic disease.
2. It Reduces Risk of Alzheimer’s Disease
Fish is also a dietary essential for your brain. Moderate seafood consumption was linked with a lower risk of Alzheimer’s Disease. The study found that those who consume fish regularly had more grey brain matter, which reduces brain shrinkage and deterioration that can lead to brain function complications. Although they noted that seafood consumption was also correlated with higher levels of mercury in the brain, it was not correlated with brain neuropathy.
3. It Can Help Lower Symptoms of Depression
This seafood is also amazing for your mental health. Fish oil can help improve symptoms of depression when taken with a selective serotonin reuptake inhibitor (SSRI), a type of antidepressant. Although there are reports of fish oil decreasing symptoms of depression on its own, there still needs to be more research conducted to prove this claim.
4. It’s a Great Source of Vitamin D
Fish are high in vitamin D, and are considered one of the best dietary sources for this essential nutrient. Vitamin D is beneficial for calcium absorption for bone health and growth. It will certainly be helpful if you add more of this nutrient-dense food to your diet.
5. It Helps Improve Vision and Eye Health
Omega-3 fatty acids present in fish are beneficial to improving vision and eye health. This is because the brain and eyes are heavily concentrated in omega-3 fatty acids and need them to maintain their health and function, according to the AHRQ’s findings. Fish is one of the best sources of these good fats.
6. It Can Help You Sleep Better
If you have trouble falling or staying asleep, eating more fish may do the trick. Increased consumption of fish improved quality of sleep for most subjects. Researchers suspect that this is due to fish’s high concentration of vitamin D, which aids in sleep, according to the study.
7. It Helps Fight Acne
Whether you have hormonal or adult acne, fish can help alleviate your skin. Fish oil is beneficial to clearing skin for people with moderate to severe acne.
8 It’s Helpful in Alleviating Rheumatoid Arthritis
If you suffer from rheumatoid arthritis, which is chronic inflammation of your joints, eating more fish can help alleviate the swelling and pain. Higher consumption of fish actually lowers disease activity in rheumatoid arthritis.
9. It’s a Lean Meat
Fish is a great source of protein without the high saturated fat content that many other types of meat have. The AHA recommends eating two servings of fish per week, preferably fatty fish, which have a higher omega-3 fatty acid content.
10. It Helps Lower Cholesterol
The omega-3 fatty acids found in fish oil assist in lowering LDL levels (also known as “bad” cholesterol levels) in the body. The omega-3 fatty acids in fish are known to help lower cholesterol-building lipids in the blood, according to the university’s findings.
11. It Decreases Risk of Heart Failure
Fish has a very heart-healthy reputation, and for good reason. That a moderate consumption of fish will help lower risk of heart failure, due to its high concentration of heart-healthy omega-3 fatty acids.
12. It Lowers Risk of Strokes
Another way that fish helps your brain health is by decreasing the risk of strokes. The high omega-3 fatty acid content in fish also helped lower risk of strokes in subjects of the study.
13. It Decreases the Risk Of Autoimmune Disease
Eating fatty fish can actually help prevent autoimmune diseases such as type 1 diabetes. Fish’s high vitamin D content assists in your body’s immunity and glucose metabolism, according to the study.
14. It Lowers Risk Of Cancer
Fish can even lower risk of certain cancers. People who had a high consumption of fish actually had a lowered risk of digestive cancers, such as oral cavity, pharynx, colon and pancreas cancers, in comparison to those who ate lower amounts of fish.
15. It Speeds Up Your Metabolism
The omega-3 fatty acids, which are abundant in fish, have a positive effect on your metabolism. The healthy fat boosted resting and exercise metabolic rates, as well as fat oxidation, in older women.
16. It Lowers Blood Pressure
If you have high blood pressure, incorporating more fish into your diet may help lower it. Fish oil is helpful in lowering blood pressure due to its high concentration of omega-3 fatty acids.
17. It Increases Concentration and Attention Span
Fish has also been shown to help with concentration and attention in adolescents. It is found that students between the ages of 14 and 15 who ate fatty fish over other meats had higher rates of concentration and were able to pay attention longer in comparison to those who ate less of it.
18. It Alleviates PMS Symptoms
Fish can also assist with premenstrual symptoms in women. The interference of premenstrual symptoms in the daily lives of women heavily reduced when they increased their ingestion of omega-3 fatty acids, which is found in most fish.
19. It Helps Treat Liver Disease
Omega-3 fatty acids found in fish have also been shown to help treat liver disease. The omega-3 helps break down triglycerides and fatty acids in the liver, lowering the risk of fatty liver disease.
20. It Helps Athletes Recover Faster
Fish contains nutrients that are extremely beneficial in helping athletes recover from fatigue and help in muscle regeneration. The vitamin D and omega-3 fatty acids, which are heavily prominent in most fatty fish, play a big role in post-exercise muscle regeneration and fatigue recovery.