What are the benefits of eating oily fish?

If you're worried about heart disease, eating one to two servings of fish a week could reduce your risk of dying of a heart attack.Fish is among the healthiest foods on the planet.It is loaded with important nutrients, such as protein and vitamin D.Fish is also the world’s best source of omega-3 fatty acids, which are incredibly important for your body and brain. Eating fish could help you live at least two years longer, claim researchers.

Here are some health benefits of eating fish that are supported by research.


1.Fish is High in Important Nutrients That Most People Don’t Get Enough of
Generally speaking, all types of fish are good for you.They are high in many nutrients that most people aren’t getting enough of.This includes high-quality protein, iodine and various vitamins and minerals.However, some fish are better than others, and the fatty types of fish are considered the healthiest.That’s because fatty fish (like salmon, trout, sardines, tuna and mackerel) are higher in fat-based nutrients.This includes the fat-soluble vitamin D, a nutrient that most people are deficient in. It functions like a steroid hormone in the body.Fatty fish are also much higher in omega-3 fatty acids. These fatty acids are crucial for your body and brain to function optimally, and are strongly linked to reduced risk of many diseases.To meet your omega-3 requirements, eating fatty fish at least once or twice a week is recommended.

2.Fish May Lower Your Risk of Heart Attacks and Strokes
Heart attacks and strokes are the two most common causes of premature death in the world. Fish is generally considered to be among the best foods you can eat for a healthy heart.

3.Fish Contains Nutrients That Are Crucial During Development
Omega-3 fatty acids are absolutely essential for growth and development.The omega-3 fatty acid docosahexaenoic acid (DHA) is especially important, because it accumulates in the developing brain and eye.For this reason, it is often recommended that expectant and nursing mothers make sure to eat enough omega-3 fatty acids. Fish is high in omega-3 fatty acids, which is essential for development of the brain and eyes. It is recommended that expectant and nursing mothers make sure to eat enough omega-3s.

4.Fish May Increase Grey Matter in the Brain and Protect it From Age-Related Deterioration
One of the consequences of ageing is that brain function often deteriorates (referred to as age-related cognitive decline).This is normal in many cases, but then there are also serious neurodegenerative diseases like Alzheimer’s disease.Interestingly, many observational studies have shown that people who eat more fish have slower rates of cognitive decline. Fish consumption is linked to reduced decline in brain function in old age. People who eat fish regularly also have more grey matter in the brain centers that control memory and emotion.

5.Fish May Help Prevent and Treat Depression, Making You a Happier Person
Depression is a serious and incredibly common mental disorder. It is characterized by low mood, sadness, decreased energy and loss of interest in life and activities. Omega-3 fatty acids can be beneficial against depression, both on their own and when taken with antidepressant medications.

6.Fish is The Only Good Dietary Source of Vitamin D
Vitamin D has received a lot of mainstream attention in recent years.
Fatty fish is an excellent source of vitamin D, an important nutrient that over 40% of people may be deficient in.

7.Fish Consumption is Linked to Reduced Risk of Autoimmune Diseases, Including Type 1 Diabetes
Autoimmune disease occurs when the immune system mistakenly attacks and destroys healthy body tissues.
A key example is type 1 diabetes, which involves the immune system attacking the insulin-producing cells in the pancreas.
Several studies have found that omega-3 or fish oil consumption is linked to reduced risk of type 1 diabetes in children, as well as a form of autoimmune diabetes in adults. Eating fish has been linked to reduced risk of type 1 diabetes and several other autoimmune diseases.

8.Fish May Help Prevent Asthma in Children
Asthma is a common disease that is characterized by chronic inflammation in the airways. Unfortunately, rates of asthma have increased dramatically over the past few decades. Studies show that regular fish consumption is linked to a 24% lower risk of asthma in children, but no significant effect has been found in adults. Some studies show that children who eat more fish have a lower risk of developing asthma.

9.Fish May Protect Your Vision in Old Age
A disease called macular degeneration is a leading cause of vision impairment and blindness, and mostly affects older individuals. There is some evidence that fish and omega-3 fatty acids may provide protection against this disease.
In one study, regular consumption of fish was linked to a 42% lower risk of macular degeneration in women. People who eat more fish have a much lower risk of developing macular degeneration, a leading cause of vision impairment and blindness.

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. In a 6-month study of 95 middle-aged men, a meal with salmon three times per week led to improvements in both sleep and daily functioning.The researchers speculated that this was caused by the vitamin D in the salmon




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