Fish represents a key part of a healthy diet. Doctors and dieticians recommend eating a minimum of 8 ounces of fish per week. The five best fish to integrate into your diet at least twice a week include salmon, sardines, rainbow trout, tuna, and tilapia. This type of lean meat is not only low in calories but also high in omega-3 and omega-6 fatty acids that will certainly benefit your body.
Let’s take a closer look at the most important reasons why you should eat fish more.
1. It lowers the risk of heart disease
A review published in the prestigious American Journal of Cardiology has linked regular fish consumption with a lower risk of total and fatal coronary heart disease. The omega-3 fatty acids contained by fish meat reduce inflammation and protect your heart, keeping it away from chronic diseases.
2. It’s a powerful source of vitamin D
Calcium and Vitamin D are crucial for the good development of your bones and teeth. Unfortunately, over 70% of the total U.S. population doesn’t meet the Estimated Average Intake (EAR) of vitamin D daily, which is one of the reasons why many people suffer from joint or bone pains and are prone to fractures.
By including fish in your diet at least twice a week, you will favor the calcium absorption and strengthen your bones and teeth. Seniors who suffer from osteoporosis or joint problems should also consider taking fish oil supplements or eating this ingredient as often as possible.
3. It improves eye health and vision
The omega-3 fatty acids are also beneficial when it comes to vision and eye health. Both the brain and the eyes are heavily concentrated in this ingredient, and they need it to continue functioning properly.
Fish is one of the best sources of omega-3 fatty acids and, consumed regularly; it will slow down the process of macular degeneration and can even prevent cataracts or other eye problems. Moreover, fish like trout and salmon are rich in vitamin A that will promote a healthier, stronger vision so that you won’t need glasses or struggle to see at night.
4. It is a great source of proteins
Fish, together with chicken and turkey, are considered lean meats or products rich in animal protein but low in fats and cholesterol.
The American Heart Association (AHA) recommends two servings of fish per week, especially fatty fish like salmon or carp as they are rich in fatty acids without the high saturated fat content other types of meat have.
Fish should be an integrated part of your diet if you’re looking to lose weight or become healthier. Consumed grilled or cooked, it provides the necessary amount of proteins to keep you full without counting for too many calories.
5. It is good for your skin
If you’re looking for natural remedies to get rid of acne, red spots, brown spots, and prevent the appearance of fine lines and wrinkles, fish oils are the answer for you.
Hormonal or adult acne can both be fought by simply introducing fish as part of your regular diet. According to a study published in BioMed Central, fish oil has positive effects on clearing the skin, reducing inflammation, fighting pimples, and getting rid of other oily-skin problems such as sebum, dilated pores, and blackheads.
Since it is also a powerful source of vitamins A and E, fish will also prevent signs of premature skin aging such as brown spots, fine lines, and wrinkles.
Fish is a great part of the Asian culture and cuisine, and it may be one of the reasons why these people rarely look at their age and have clear skin.
6. It lowers cholesterol
The omega-3 fatty acids found in fish oil can lower the LDL levels, also known as “the bad cholesterol,” in your body. A good cholesterol level will keep you away from coronary and heart diseases, as well as liver and blood problems.
However, eating fish won’t suffice to live a healthy lifestyle. Apart from it, you need to also eliminate bad fats from your diet, high-calorie foods, sugary beverages, and desserts, as well as excess salt. Replace all these foods with lean meat and fresh fruits and vegetables. Don’t forget to also exercise more and stay away from stress as much as you can.
7. It tastes delicious
Fried, grilled, combined with rice or veggies, fish is not only healthy but also delicious. There are countless recipes in which you can integrate your favorite type of fish to make sure you have a balanced and nutritious diet.
And, if you are an avid fisherman, there is no greater pleasure than taking your boat and your fishing tools, including the best castable fish finder and heading to the rapid waters in search of a big catch.
A few hours spent on the shore or in deep waters, fishing is one of the most relaxing ways to spend your spare time and enjoy the wonders of nature. And, if you come home with fresh fish for dinner, even better.
8. It may help lower symptoms of depression
Although more studies need to be done, it appears that fish oil can help improve symptoms of anxiety and depression when it is combined with certain serotonin reuptake inhibitor (SSRI), which is a type of antidepressant.
Unfortunately, fish oil alone won’t do much for depression, so you should still ask for professional help and find the right treatment for you.
9. It can reduce the risk of Alzheimer’s Disease
Fish is one of the best foods for your brain health. Although there is still no cure for Alzheimer’s, a 2016 study published in the Journal of the American Medical Association stated that moderate fish and seafood consumption could lower the risk of this disease.
The study has also found that eating fish regularly will increase the grey brain matter and help it focus better and work better in stressful situations. Although it is considered that some fish may have higher levels of mercury, there was no correlation between it and brain neuropathy.