Fish might not be at the top of your list when it comes to clean and healthy eating. But let me change your mind!
The first thing you might want to pay attention to is the nutritional profile of fish. Fish is a crucial nutrition source. Not only are you getting the right fats, but it’s also the vitamins, minerals, and nutrients you can benefit from eating fish.
Known to be rich in omega-3 fatty acids, protein, and selenium, among other essential nutrients—fish has excellent benefits for your body, especially if you are trying to keep inflammation at bay.
So if you’re struggling to come up with good reasons to increase your fish intake, look no further.
Here are six convincing reasons why you should take advantage of the health benefits of eating fish!
The Health Benefits Of Eating Fish: 6 Reasons To Increase Your Fish Intake
1.) Fish contains essential nutrients your body needs
Protein is a vital nutrient for muscle growth and repair. But if you’re trying to decrease your red meat intake and still want your daily protein fix, I’ve got the perfect solution for you.
Fish is an excellent source of lean and high-quality protein. It has the right balance of amino acids to provide the building blocks needed to maintain muscle mass.
And not only that, but it also has a plethora of nutrients that your body requires daily. It is known that fish meat contains essential vitamins and minerals such as; B12, selenium, calcium, iron, and zinc.
It also contains iodine, a type of mineral needed by our body for a healthy thyroid function.
2.) Fish contains heart-healthy Omega-3 Fatty Acids
Fish is also known to be rich in Omega-3 Fatty acids, an essential fat our body cannot produce on its own—so we need to get it from food.
Omega-3 fats found in some fish have been linked with heart health benefits that lower triglyceride levels and reduce the risk of heart diseases, stroke, and cognitive decline, as it is anti-inflammatory and anti-thrombotic as well.
Omega-3 Fatty acids have also evidently lower blood pressure and ease inflammation of the body. In addition, they also help protect against Alzheimer’s disease and Parkinson’s disease by preventing nerve cell damage.
3.) Fish is low in calories and fat
Fish is low in fat and calories, making it an ideal source of food to those who are trying to cut down their caloric intake.
A 3-ounce serving of salmon contains just 175 calories, while the same amount of tilapia has only 110 calories.
And even though fish has little to no fat per 3-ounce serving, it still packs a punch in terms of protein—a gram of protein per ounce compared to beef.
This means you can eat more fish without feeling as full or bloated as you would if you were eating meaty foods like steak or chicken breast.
While many people believe that all fats are bad (and they certainly can be), some types of fat have been shown to help improve heart health and lower cholesterol levels in the body, namely omega-3 fatty acids found in certain types of seafood like salmon and sardines.
4.) Eating fish can boost your brain health
Many types of fish are known to be rich in Omega-3 Fatty acids, which are proven to help boost brain health and function. You’ll be reaping great excellent benefits like mental clarity, improved focus, and increased cognitive function just from consuming fish.
New studies have also indicated that these fats may be beneficial to symptoms related to depression and anxiety disorders.
A recent study shows that people with low levels of omega-3 fatty acids had higher scores on a depression assessment test in contrary to people with higher levels.
Researchers believe that this could be because the Omega-3 fats help regulate the neurotransmitter activity in the brain, which in effect provides a natural calming effect.
Moreover, yet another study found that those who consumed fish regularly had lower anxiety levels than those who didn’t. This could be due to several factors, but prominently eating fish allows you to consume more Vitamin D (known to improve mood, among other things).
It’s also good to know that many kinds of fish are rich in selenium (a mineral known for its antioxidant properties), and this nutrient has been linked with lowering anxiety levels as well.
So if you have been feeling gloomy for the past few days or weeks, why not increase your fish intake?
5.) Fish can help protect your vision
Our eyes are the windows of our souls. It’s also one of the most important parts of our body, as it helps us see, read, and recognize faces.
As we age, many of us will experience vision impairment and blindness. This condition is known as age-related macular degeneration.
Luckily, fish contains essential nutrients that may help promote good eye health and prevent age-related vision. Some studies have found that eating fatty fish and taking omega-3 supplements may help protect against AMD.
6.) Eating fish can help your skin look glowing and healthy
Omega-3s are polyunsaturated fatty acids essential to the body and are known to help with cell regeneration and collagen production. And there has been some evidence that these fats may help with skin conditions like psoriasis and eczema.
And not only that, but it is also loaded with Collagen and Vitamin E, which are known to be skin-enhancing agents that can help protect against wrinkles, aging, sunburn, and other signs of aging.
7.) Regularly including fish in your diet may increase life expectancy
Recent studies by the Harvard School of Public Health Have found that 1 serving of fish per week increases life expectancy by approximately 3 to 5 years.
But keep in mind that not all types of fish are equal in terms of their health benefits if you’re trying to eat healthier but don’t know where to start, these are the best options:
- Salmon – Salmon is a great source of vitamin D (a nutrient that we tend to get too little of), protein, and selenium. Selenium helps keep your immune system intact and strong and helps prevent cell damage that causes cancer and heart disease. it’s best to go for wild called salmon instead of farm salmon whenever possible.
- Tuna – Tuna is also one of the best sources of omega-3 fatty acids as it can help prevent heart diseases by lowering blood pressure and reducing inflammation in the body.
- Try to avoid swordfish, tilefish (golden bass), king mackerel, and other types that may contain high levels of mercury when purchasing fresh-caught seafood at the market or grocery store.
One of the main reasons people avoid eating fish is that they don’t know how to cook it or what types of fish are indeed safe to eat.
Luckily there are plenty of ways to include more seafood into your diet and still get all these great benefits.
But the evidence is clear: eating fish is good for your health.
And we hope that you’ve enjoyed reading this article on the health benefits of eating fish!