Fish, including other seafood, is a healthful food that is low in saturated fat, high in protein, and an excellent source of omega 3 fatty acids. It is a great addition to the diet, since it is packed with vitamins, minerals, and nutrients that the body needs in order to stay healthy.
People who eat fish also tend to consume less meat and cheese, and may add other healthy foods to their diets. Some of the healthy ways to include fish in your diet include baked, grilled, poached and steamed.
Fish is highly lauded by many experts as a food with significant health benefits. Studies are published almost daily as the scientific community discovers more and more of the many extraordinary fish benefits. Here are a few:
✱ Cardiovascular Health
Omega 3 fatty acids found in fish have been proven to work wonders for your heart, and the arteries and veins that make up your cardiovascular system. A diet including fish can help prevent cardiovascular disease and heart failure by preventing the accumulation of triglycerides, reducing the levels of excess triglycerides, increasing HDL (“good”) cholesterol and preventing blood clots.
The benefits are greater for oily fish such as salmon and mackerel which are higher in omega-3 fatty acids. Review of existing studies by Harvard School of Public Health concludes that eating up to two servings of fish a week can cut the risk of death from heart disease by a third.
✱ Blood pressure
Fish oil may be useful for lowering blood pressure, but their role in prevention is unclear. However, taking fish oil pills is not recommended.
✱ Weight loss
According to a study done at the University of Georgia, fish oil with DHA helps stop the conversion of pre-fat cells into fat cells by causing them to die, thus reducing overall accumulation of fat. Preliminary research also shows that fish oil capsules combined with exercise caused more fat loss than exercise without fish oil supplements.
✱ Reduces the Risk of Cancer
Omega 3 in fish has been shown to help prevent three of the most common forms of cancer – breast, colon and prostate. Fish oil supplements can also be helpful to patients suffering from cancer related hyperlipidemia.
✱ Increase brain function
The omega-3 fatty acids that a fish provides assist with the development of your brain. Proper intake of omega-3s helps maintain good mental focus levels in both children and adults. A new study suggests that fish oil supplements may boost memory in healthy aging adults.
But a second study found that the supplements do not appear to slow the progression of Alzheimer’s disease in people who already have mild to moderate symptoms of the disorder. Omega-3 fatty acids from fish, researchers found, were also likely to improve early brain development for infants and young children.
✱ Fight inflammation
Fish, particularly fish oil, has anti inflammatory properties; therefore, it is effective in reducing inflammation in blood and tissues. Omega 3 fatty acids, particularly EPA found in fish oil, have a very positive effect on your inflammatory response thus it is very helpful in relieving painful conditions like arthritis, prostatitis and cystitis.
✱ Improves vision
It is well known that fish is good for its ability to improve vision. Fish fights macular degeneration, glaucoma and dry-eye syndrome. A recent study found that people who eat at least two servings of fish per week are half as likely to develop age-related macular degeneration (a leading cause of age-related blindness) as those who eat no fish at all. Researchers say omega-3 fatty acids may reduce the risk in a variety of ways, such as reducing inflammation and promoting healthy blood vessel function.
✱ Skincare
The consumption of fish helps to keep the skin in a good condition. According to a study published in the Journal of Lipid Research, omega-3 essential fatty acid EPA found in fish oil can help to prevent wrinkles and delay the ageing process of the skin. Also, according to a few recent studies on fish oil supplements, the omega-3s from fish may help to guard against sun damage.
✱ Fights Depression
Omega 3 fatty acids in fish oil is good for relieving depression and anxiety. Studies have found that societies that eat lots of fish have lower depression rates, possibly due to omega-3 fatty acids.
Some of the good fish choices in decreasing order of amount of omega 3 fatty acids contained include: salmon (fresh atlantic), smoked salmon, sardines, trout, squid and canned tuna.
Knowing the benefits is step one in your goals for better health, step two is to actually start including it in your diet, and continuing to do so regularly. However, some fish may absorb contaminants found in the waters and should be eaten rarely or not at all. Pregnant women and children should limit intake of high-mercury species like swordfish, king mackerel and tilefish. It is recommended to remove the skin and fat before cooking to minimize exposure.
