Health benefits of eating Fish
Health benefits of eating Fish
Fish packs a nutritional punch that can help your mind, your
body, and even your skin. Here are some benefits of eating fish.
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 health benefits of fish.
1 It Lowers Risk of Heart
Disease
According to a review published in the American Journal of
Cardiology, 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 which
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. According
to a 2016 study published in the Journal of the American Medical Association,
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. The
Journal of Psychiatry & Neuroscience found that 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
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 NIH, vitamin D is beneficial for calcium
absorption for bone health and growth. Because 70% of the U.S. population does
not meet the Estimated Average Intake (EAR) of vitamin D every year, 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, 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. According to a study published by The Journal of
Clinical Sleep Medicine, 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. A study published by BioMed Central noted that 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. The American College of Rheumatology found that higher consumption of
fish actually lowers disease activity in rheumatoid arthritis.
9 It's a Lean Meat
The American Heart Association noted that 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 Baylor University Medical Center Proceedings noted that
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. A study conducted by the Division of Aging at Brigham and Women's
Hospital's Department of Medicine showed 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. According to The British Medical Journal, 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
According to a study published in the journal Nutrition and
Diabetes, 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, according to a
study by The American Journal of Clinical Nutrition. The study showed that
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
Research from the Department of Human Health and Nutritional
Sciences at the University of Guelph found that omega-3 fatty acids, which are
abundant in fish, have a positive effect on your metabolism. The study noted
that this 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. A study published in the journal Circulation
found that 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. A study published in Nutritional Journal 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,
according to a study published by the Journal of Psychosomatic Obstetrics &
Gynecology. The study found that 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. A study by Columbia University showed that 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. A study
published in Sports Medicine showed that 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.
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