Fish is a high protein, low fat food that provides a range of health benefits. White fleshed fish, in particular, is lower in fat than any other source of animal protein, and oily fish are high in omega-3 fatty acids, or the "good" fats. Since the human body can’t make significant amounts of these essential nutrients, fish are an important part of the diet. Also, fish are low in the "bad" fats commonly found in red meat, called omega-6 fatty acids.
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.
However here are the reasons why eating fish daily is good for your health.
1 High in important nutrients.
Fish is packed with many nutrients that most people are lacking. This includes high quality protein, iodine, and various vitamins and minerals. Fatty species are sometimes considered the healthiest. That's because fatty fish, including salmon, trout, sardines, tuna, and mackerel, are higher in fat based nutrients. This includes vitamin D, a fat soluble nutrient that many people are lacking. Fatty fish also boast omega-3 fatty acids, which are crucial for optimal body and brain function and strongly linked to a reduced risk of many diseases.
2 May boost brain health.
Your brain function often declines with aging. While mild mental decline is normal, serious neurodegenerative ailments like Alzheimer’s disease also exist. Many observational studies show that people who eat more fish have slower rates of mental decline. 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.
Fish intake is linked to reduced mental decline in older adults. People who eat fish regularly also have more gray matter in the brain centers that control memory and emotion.
3 May help prevent and treat depression.
Depression is a common mental condition. It’s 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.
Omega-3 fatty acids may combat depression both on their own and when taken with antidepressant medications.
4 It's a Great Source of Vitamin D.
According to The National Institutes of Health, fish are high in vitamin D, and are considered one of the best dietary sources for this essential nutrient. According to the National Institute of Health, 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.
The Agency for Healthcare Research and Quality found that omega-3 fatty acids 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. Fish is one of the best sources of these good fats.
6 Healthy heart.
Because of the absence of saturated fats in fish, it is highly recommended for your heart health. Cholesterol, one of the biggest enemies of heart health, can be kept at bay if you indulge in fish regularly, instead of other sources of protein, like chicken, mutton and lamb. Including fish in your diet is the best thing you can do to keep cardiovascular diseases at bay.
7 Low risk of major diseases.
If you eat fish regularly, you can keep the risk of autoimmune diseases like diabetes and rheumatoid arthritis at bay. Fish is a one stop source of so many vital nutrients that it can maintain a healthy balance in your body, and help fight all sorts of major diseases. Apart from these benefits, eating fish can also improve your metabolism, sleep quality, skin quality, concentration and alleviate inflammation. With so many health benefits, and the flavour factor attached, there are enough reasons for you to start indulging in fish for the rest of your life.
8 It can reduce and relieve arthritis.
Population groups that eat a lot of fish - Inuits in Greenland, for example - have low rates of inflammatory conditions such as arthritis. Studies have also shown fish oils to be useful in relieving the symptoms of rheumatoid arthritis.
9 It has cancer fighting properties.
study showed that those who didn't eat any fish had between double and treble the risk of developing prostate cancer, compared to those who ate moderate or large amounts. Shellfish, such as crab and lobster, also contains selenium, thought to have cancer fighting properties.
10 Fish may improve sleep quality.
Sleep disorders have become incredibly common worldwide. There are many different reasons for this (such as increased exposure to blue light), but some researchers believe that vitamin D deficiency can also play a role. There is preliminary evidence that eating fatty fish like salmon may lead to improved sleep.
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