Fish are a great source of animal protein. Over half of the world’s population rely on fish as their primary source of protein. They make for healthy and tasty food to eat.
Fish are not only high in protein but are also high in fats, mostly Omega-3 fatty acids. It is one reason why they are often regarded as white meat. It makes them a perfect food choice for people with abnormal blood pressure, high blood cholesterol, and high blood sugar.
Eating fish twice a week has many known benefits. Not only does eating fish makes you healthy but can lower the risk of suffering from heart diseases. The Omega-3 fatty acids found in fish are important for proper brain functioning.
A single serving of fatty fish(approx 8 ounces) is enough to fulfill your body’s daily nutritional needs. So it is always a good idea to include fish on your menu at least twice a week for optimal health.
Some of the healthiest fish to eat include:
1. Salmon
2. Sardines
3. Atlantic Mackerel
4. Tuna
5. Herring
6. Cod
7. Rainbow Trout
8. Halibut
9. Anchovies
10. Mahi-Mahi
11. Perch
12. Oysters
Note: These fish are high in Omega-3 fatty acids while being low in mercury content.
Here’s a list of health benefits of eating healthy fish twice a week.
1. Eating fish can promote heart and brain health
Heart health is one of the health benefits of eating fish more often. It is equally beneficial for your brain health as well. The omega-3 fatty acids found in fish such as salmon, tuna, etc. help to keep your brain and heart-healthy.
There are a variety of choices when it comes to fish and not all species of fish are healthy to eat. Some fish are high in mercury content making them poisonous to eat. They may do more harm than good to you if you eat them as a part of your diet.
Thus, choosing a fish that is both healthy to eat and beneficial is important. Fish such as salmon, trout, sardines, herring, canned mackerel, canned light tuna, and oysters, prawns, etc are some of the healthy fish to eat.
A study conducted by Harvard School of Public Health professors found that eating fish can actually lower the chances of heart diseases. This helps to lower the chances of premature deaths from heart diseases.
The omega 3 fatty acid found in fish helps to lower bad cholesterol or LDL. These bad cholesterol are the major culprit of diseases such as stroke, heart attack, and chest pain.
Know more about high blood cholesterol and its effects on health.
Furthermore, omega 3 fatty acid plays an important role in providing the fatty acid docosahexaenoic acid (DHA). DHA helps in the growth, development, and functionality of nervous tissue. It also aids in the learning and memory power of the people.
Thus, adding fish to your menu at least twice a week could prove beneficial for your heart and brain health.
2. Eating fish is beneficial during pregnancy
Eating fish during pregnancy is important for prenatal and postnatal neurological development. Especially, fish rich in Omega-3(DHA) play an important role in the brain and eye development of the child.
Suggests that pregnant women who eat fish more often during pregnancy give birth to healthy and intelligent babies. So even if you do not like the smell of it, which most people find disgusting, you still need to eat it more often during your pregnancy months.
Here’s a list of the benefit of eating fish during pregnancy (Pre-pregnancy and post-pregnancy)
- It helps in the proper brain development of the baby.
- It helps to increase the eyesight of the baby.
- Eating fish during pregnancy helps your baby to grow rapidly.
- It helps your baby to sleep well.
Mothers with infants may benefit from eating seafood more often. Infants can get higher nutrients from their mother’s milk who eat seafood often.
List of fish to avoid eating during pregnancy:
- Shark,
- King mackerel,
- Marlin,
- Orange roughy,
- Swordfish,
- Tilefish,
- Ahi tuna, and
- Bigeye tuna, etc.
Note: These fish are high in mercury content. Eating fish high in mercury content can have an adverse effect on the infant’s health.
3. They are a good source of lean protein
Fish is considered to be one of the best sources of lean proteins. Since it is low in fat content compared to dense food like red meat and pork.
Lean protein aids in the proper functioning of the body’s repair mechanism. It also aids in weight loss by restricting daily calorie intake.
On the other hand, red meat and pork are considered not so healthy for our health as they contain saturated fat and trans fat. These fats are known to increase the bad LDL cholesterol level. Red meat is also linked with the development of gastrointestinal issues along with Uric acid.
People can switch to fish instead of red meat for better health benefits. It also aids in weight loss and is included in many healthy diet plans. These diet plans include a continental diet plan, a keto diet plan, and many other low carbs and calorie-restricted diet plans.
Here are different ways to lose weight fast:
- The keto diet guide for weight loss,
- Intermittent fasting to lose weight,
- A low carb diet guide to losing excess body weight.
4. Fish are rich in micronutrients
Fish pack tons of micronutrients and vitamins on top of protein and healthy fats. They are a very good source of:
- vitamin D,
- vitamin B2(Riboflavin),
- sodium,
- manganese,
- potassium,
- iron,
- zinc,
- selenium, etc.
The micronutrients and vitamins found in fish help to:
- lower blood pressure,
- energy production,
- strengthen the bones,
- boost immunity function,
- promote healthy and smooth skin,
- prevent loss of vision,
- improve memory power,
- lower risk of Alzheimer’s disease,
- lower risk of bipolar disorder,
- promotes healthy hair,
- lower the risk of heart attack and stroke.
Fish such as salmon also a very good source of Omega-3 fatty acids. Adding them as a part of your diet can prevent vision loss and your chances of macular degeneration. Macular degeneration is a leading cause of blindness in the elderly population.
5. Eating fish enhances sleep quality
Improved sleep quality is one of the health benefits of eating fish.
In this world full of stress and anxiety, sleeping disorder, and insomnia are very common. People find it difficult to have a good night’s sleep even at the comfiest of bed.
Researchers believe that Blue-ray exposures and Vitamin D deficiency cause sleepless nights.
A comparative study of the brain regions associated with the sleep switch and the vitamin D target neurons shows direct central effects of vitamin D on sleep.
Since fish are a good source of vitamin D, eating them helps to overcome vitamin D deficiency. Thus helping you to sleep better and for a healthy period of time.
Furthermore, omega 3 found in fish is known to improve sleep quality in adults. It helps adults to fall asleep more quickly and have a sound sleep for a healthy period of time.
So you could also say that eating fish helps to save your day by getting proper sleep at night.
Learn in detail about insomnia, a sleeping disorder.
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6. It may help to prevent and treat depression
A recent study shows that eating fish can actually prevent and treat depression.
Depression is a mood disorder that can make you feel constant sadness or lack of interest in life.
Omega-3 fatty acids found in fish help in fighting depression. They and are known to increase the effectiveness of antidepressant medicines.
People who eat fish on a weekly basis tend to have more grey matter. It is a major brain’s functional tissue that regulates emotion and memory.
Thus eating fish on a regular basis helps to prevent and cure depression.
7. It reduces the risk of autoimmune disease
Eating fish may lower your risk of suffering from autoimmune diseases such as diabetes mellitus type 1.
Autoimmune disease is a condition where your own immune system mistakes your healthy body tissues for foreign bodies. Thus attacking and destroying them in the process.
Numerous findings consider omega-3 fatty acids to decrease the risk of type 1 diabetes in children. Along with autoimmune disease in the adult population.
Experts believe that autoimmune diseases such as type 1 diabetes, rheumatoid arthritis, and multiple sclerosis can be lowered with the intake of omega-3 fatty acids.
Health Tips
Fresh fish taste much better are more nutritious when they are fresh. To check whether the fish is fresh or not look at the following signs while purchasing fish;
- Check the eye color. If it is black then the fish is fresh.
- Go for the gills and fins and see if they are moist or not. If the gills and fin are moist and look unharmed then the fish is fresh.
- A fresh fish smells natural and not pungent. So you might as well judge from the smell the fish is giving off.
- Fresh fish has a shiny texture and moist skin. Make sure you check the skin color and texture.
Make sure to add fish high in fatty acids such as salmon in your food at least twice a week. This way you’ll lower your risk of suffering from diseases such as diabetes, certain cancer, high blood pressure, heart attack, stroke, etc.
