With important nutrients such as loaded proteins [1] and vitamin D.
Fish is also the world's best source of omega-3 fatty acids, which are incredibly important for the body and the brain.
Here are 11 health benefits of eating fish, which are supported by the research.
1. Fish is rich in essential nutrients that do not get most people enough
Generally, all types of fish are good for you.
They are rich in many nutrients that not most people get enough.
This includes high quality protein, iodine and various vitamins and minerals.
However, some fish are better than others, and as a kind of oily fish healthier [2] .
This is because fatty fish (such as salmon, trout, sardines, tuna and mackerel) are rich in fat-based nutrients.
These include fat-soluble vitamin D, a nutrient that are deficient most people. It works like a steroid hormone in the body.
Oily fish in omega-3 fatty acid, is much higher. These fatty acids are to work for your body and brain essential optimally, and are closely associated with a lower risk of many diseases (connected 1 ).
It is recommended to eat oily fish at least once or twice a week to meet your omega-3.
Conclusion: The fish is rich in essential nutrients such as high-quality protein, iodine and several vitamins and minerals. Types of fatty fish are rich in omega-3 and vitamin D.
2. The fish can reduce the risk of heart attacks and strokes
Heart attacks and strokes are the two most common causes of premature death worldwide ( 2 ).
Fish is generally considered one of the best foods you can eat for a healthy heart.
Not surprisingly, many large observational studies showed that people who eat fish regularly appears to have a low risk of heart attacks, strokes and death by heart disease ( 3 , 4 , 5 , 6 ).
In a study of 40,000 male health professionals in the United States, those who ate one or more servings of fish per week on a regular basis a 15% lower risk of heart disease ( 7 ).
Researchers believe that the types of fatty fish are beneficial to heart health because of their large amount of omega-3 fatty acid.
Conclusion: Eat at least one serving of fish per week was associated with a lower risk of worldwide heart attacks and strokes, two of the leading causes of death.
3. Fish contains nutrients which are necessary for the development of
Omega-3 fatty acids are essential for growth and development.
Omega-3 fatty acid docosahexaenoic acid [3] (DHA) is particularly important because it is in the developing brain and eyes ( 8 ).
For this reason, it is often that breastfeeding mothers recommended future and make sure that you (eating fatty enough omega-3 9 ).
However, there is a limitation, recommended to fish for pregnant women. Some fish are high in mercury [4] , which is ironically linked to brain development issues.
For this reason, pregnant women should not eat fish [5] , the low on the food chain (salmon, sardines, trout, etc.), and no more than 12 ounces (340 grams) per week are.
Pregnant women should also avoid raw fish and raw (like sushi), because it contains organisms that can cause fetal harm.
Conclusion: The fish is rich in omega-3 fatty acids, which are important for the development of the brain and eyes. It is recommended to ensure nursing mothers and hopes that you eat enough omega-3.
4. Fish can increase gray matter in the brain and protect against age-related decline
One consequence of aging is that brain function often worsens (called cognitive decline with age).
This is normal in many cases, but there are serious neurodegenerative diseases such as Alzheimer's disease.
Interestingly enough, many observational studies have shown that people who eat more fish a slower rate of cognitive decline ( 10 , 11 ).
A mechanism may be related to the gray matter in the brain. The gray matter [6] is contains the important functional brain tissue neurons process information, souvenir shop and make you a man.
Studies have shown that people who had to eat fish every week more gray matter in the brain centers that emotion and memory (Rules 12 ).
Bottom Line: Fish consumption is reduced brain function decline associated with age. People who eat fish regularly also more gray matter in the brain centers that control the memory and emotions.
5. Fish may help prevent and treat depression, so a happy man
Depression is a serious and very common mental disorder.
It is characterized by a low mood, sadness, loss of energy and loss of interest in life and work.
Although not nearly so much talk, such as heart disease or obesity, depression [7] is currently one of the biggest health problems in the world.
Studies have shown that people who eat fish regularly are less likely to suffer from depression (suffer 13 ).
Many controlled studies have also found that omega-3 fatty acids are beneficial for depression, and the efficacy of antidepressants (significantly increased 14 , 15 , 16 ).
What this means is that the fish can literally make a happy person, and to improve their quality of life.
Fish and Omega-3 fatty acids can (help with other mental disorders, such as bipolar disorder 17 ).
Conclusion: The omega-3 fatty acid can advantageously for depression, both on their own and when taken with antidepressants.
6. Fish is the only good food source of vitamin D
Vitamin D has attracted much attention in recent years entered the mainstream.
This important vitamin acts as a steroid hormone in the body, and a huge 41.6% of the US population is deficient in him ( 18 ).
Fish and fish products are the best dietary sources of vitamin D, by far. Fatty fish such as salmon and herring contain higher amounts ( 19 ).
One 4 ounces (113 grams) cooked salmon rug contains about 100% of the recommended daily allowance of vitamin D (inlet 20 ).
Some fish oils such as cod liver oil are also rich in vitamin D, providing more than 200% of the recommended one tablespoon (inlet 21 ).
If you do not get a lot of sun and not regularly eat oily fish, then you might want to consider taking a supplement of vitamin D [8] .
Conclusion: Oily fish is an excellent source of Vitamin D, an important nutrient that be bad than 40% of people.
7. Fish consumption with a lower risk of autoimmune diseases such as type 1 diabetes
Autoimmune disease occurs when the immune system mistakenly attacks and destroys healthy body tissue.
An important example is Type 1 diabetes [9] , which the immune system attacks insulin-producing cells in the pancreas contains.
Several studies have shown that consumption of omega-3 or fish oil refers to 1 diabetes in children at less risk than a form of autoimmune diabetes in adults (type 22 , 23 , 24 ).
The results are preliminary, but researchers believe this may be the omega-3 and vitamin D found in fish oils and fish fatty acids.
Some believe that eating fish can reduce the risk of rheumatoid arthritis and multiple sclerosis, but current evidence is weak at best ( 25 , 26 ).
Bottom Line: placed fish consumption to a reduced risk of type 1 diabetes and other autoimmune diseases in conjunction.
8. Fish can help asthma in children
Asthma [10] is a common condition that. by chronic inflammation of the airways
Unfortunately, asthma rates have dramatically in recent decades (increased 27 ).
Studies show that regular consumption of fish with a 24% lower risk of childhood asthma associated, but no significant effects in adults ( 28 ).
Conclusion: Some studies show that children who eat more fish have a lower risk of developing asthma.
9. Fish can protect your vision of aging
A disease called macular degeneration [11] is a major cause of visual impairment and blindness and affects mostly the elderly ( 29 ).
There is some evidence that fish acids and omega-3 fatty acids may offer protection against the disease.
In one study, regular consumption of fish with a 42% lower risk of macular degeneration in women was (associated 30 ).
Another study found that eating oily fish once a week with a risk reduction of 53% of neovascular ("wet") macular degeneration (associated 31 ).
Conclusion: People who eat more fish have a much lower risk of macular degeneration, the leading cause of visual impairment and blindness.
10. Fish can improve the quality of sleep
Sleep problems have become widespread around the world.
There are many reasons for this (such as increasing exposure to blue light [12] ), but some researchers believe that vitamin D deficiency may play a role ( 32 ).
In a 6-month study of 95 middle-aged men, a meal with salmon three times a week, it has improved so much sleep [13] and performance ( 33 ).
The researchers speculate that this caused by vitamin D in salmon.
Conclusion: There is preliminary evidence that the consumption of fatty fish like salmon may lead to better sleep.
11. The fish is delicious and easy to prepare
The latter is not a health benefit, but still very important.
It is the fact that fish is delicious and easy to prepare.
Therefore, it should be relatively easy to incorporate in your diet. Eating fish 1-2 times a week is considered enough to reap the rewards.
If possible, select fish in the wild trapped in cattle [14] . Wild fish tend to have more omega-3 and is less likely to be contaminated with harmful impurities.
In other words, even if the consumption of farmed fish, the benefits far outweigh the risks yet. All types of fish are good for you.
Credentials
- ^ protein (authoritynutrition.com)
- ^ healthy (authoritynutrition.com)
- ^ docosahexaenoic acid (en.wikipedia.org)
- ^ high in mercury (en.wikipedia.org)
- ^ eat fish (www.mayoclinic.org)
- ^ gray matter (en.wikipedia.org)
- ^ depression (www.nimh.nih.gov)
- ^ supplemental vitamin D (authoritynutrition.com)
- ^ Type 1 diabetes (www.webmd.com)
- ^ asthma (www.nhlbi.nih.gov)
- ^ macular degeneration (en.wikipedia.org)
- ^ exposure to blue light (authoritynutrition.com)
- ^ sleep (authoritynutrition.com)
- ^ breeding (authoritynutrition.com)
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