Are you avoiding red meat to control your cholesterol levels? Do you want boost your child’s memory? Well, if you can relate to any one of the above situations you must give this article a read.
Fish enjoys great popularity across cuisines and cultures. Are you aware of the goodness of eating fish? Including fish in your diet can alleviate joint aches and give you a glowing skin too! Want to know more about how fish can work wonders for your health? Check out this post!
Fish (mostly oily types) is a rich source of two kinds of unsaturated fatty acids, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). EPA and DHA contain the important omega-3 fatty acids. It is also a storehouse of low-fat protein and minerals, which are great for our health.
What’s interesting is the fact that our body does not produce omega-3 and omega-6 fatty acids. You need to include it in your diet. Fish is the best source of omega-3 fatty acids and a must-have.
What makes the fish a super healthy food is the fact that it is rich in omega-3 fatty acid. According to JAMA, eating fish reduces the risk of heart disease, the leading cause of death worldwide. The omega-3 fatty acid in fish protects against cardiovascular disease by reducing blood pressure, cholesterol and triglyceride levels in the blood. Omega-3 is also very good for heart health because it reduces blood clotting by preventing the thrombocytes from sticking to one another (1). Blood thickening can lead to narrowing of the arteries, which in turn causes strokes, heart attacks, etc. Oily fish like salmon, sardines, and herring are rich sources of omega-3 fatty acids. These super fats can also help lower blood pressure, heart rate, and reduce risk factors that lead to a cardiac complication.
The omega-3 fatty acids in fish boost the production of energy in our body to carry out chemical processes. So, a diet rich in fish is helpful in combating fatigue (2) and increasing mental and physical capacity.
A large number of studies reveal the positive effects of omega-3 fatty acids on the functioning of the brain and nerves. It also helps protect myelin, a material surrounding the nerve cells.
There is also considerable evidence to suggest that omega-3 increases powers of concentration (3). It explains why our grandmother’s said, “fish is good for the brain” and forced us to have fish oil capsules.
Omega-3 fatty acids boost the development of the brain in babies. There is already a considerable amount of research that proves beyond any doubt that omega-3 fatty acids are invaluable for the development of the foetus in the mother’s womb (4).
Due to rheumatoid arthritis the joints in our body get worn out, leading to irreparable bone damage. Scientific study proves that a diet rich in omega-3 fatty acids prevents this type of arthritis. The oil in fish reduces discomfort in swollen and sensitive joints too (5).
Omega-3 fatty acids in fish prevent damage to brain cells. Research proves that eating fish benefits by reducing the risk of hypertension or high blood pressure, which leads to dementia (6). The Omega-3 fatty acids make fish one of the best foods for prevention of Alzheimer’s disease, a brain disease that causes loss of memory and hinders day-to-day activities.
Omega-3 fatty acids prevent infection due to their anti-inflammatory (7) and immune boosting properties. Omega-3 is helpful in preventing Rheumatoid arthritis, Osteoarthritis, and Ulcerative colitis. It can also prevent Lupus erythematosus, an autoimmune disease that can damage organs irreversibly and is potentially fatal.
Fish, especially crab and lobster, contain selenium (8), which has anticarcinogenic properties.
The omega-3 fatty acids in fish increase the levels of Serotonin (9), a chemical present in the brain and keeps the depression blues at bay.
Salmon is especially good for fighting wrinkles because it contains high levels of omega-3 fatty acids (10). Fish oil is also good for the treatment of burns for the same reason.
Now that you know the health benefits of eating fish make sure you include it in your family’s meal plans. Intake of five portions of fish in a week are good. The best fishes to eat for maximum health benefits are sardines, salmon and mackerels, which have the highest concentrations of omega-3 fatty acids.
Hope you found this article, interesting and informative.
If you know any healthy fish recipes do share it with us.