Five Health Benefits of Fish
Fish is one of the foods with the most nutrients. It supplies healthy omega-3 fats and high-quality, low-fat protein. Numerous vitamins and minerals can be found in it in abundance.
Benefits of eating fish and seafood for your health Table of Contents Eating fish can help you feel and look better. The research is extremely robust. In fact, thousands of studies support fish’s advantages. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two omega-3 fats found in fish, are responsible for many of the health benefits. Shellfish, fish, seaweed, fish oil, and krill oil all contain EPA and DHA. Fish consume microalgae, which is the source of these potent fats.
Alpha-linolenic acid (ALA), a different kind of omega-3 fat, can also be used by your body to make EPA and DHA. Plants (nuts, seeds, and green leafy vegetables) contain ALA. Although ALA can be converted into EPA and then DHA, the conversion rate is unfortunately very low—less than 15%. Because of this, many medical professionals [source] suggest getting your EPA and DHA directly from fish or fish oil supplements.
1) The health of the heart The health of the heart has probably received the most research. There is a lot of solid research that shows eating one or two fish meals a week lowers the risk of cardiovascular disease (CVD), such as stroke, sudden cardiac death, congestive heart failure, and coronary heart disease [source].
In point of fact, it has been demonstrated that consuming approximately two servings of fatty fish each week lowers the risk of dying from heart disease by 36% [source]. This protective effect is especially evident when fish is consumed in place of unhealthy foods. Numerous CVD risk factors are reduced by fish’s omega-3 fats, including:
My most recent videos: lowering blood pressure, lowering inflammation, lowering the formation of plaque in the arteries, lowering blood clots, increasing insulin sensitivity, and increasing heart rate variability (HRV)—low HRV is linked to sudden cardiac death.
2) Mental health Some studies suggest that a diet high in omega-3 fats lowers the risk of dementia, Alzheimer’s disease, and cognitive decline. DHA levels that are high may help keep the brain’s volume. A meta-analysis study, which combines and analyzes the results of multiple studies, found that people who ate a lot of fish and DHA in their diet had a lower risk of Alzheimer’s disease and dementia [source].
Mental health is also linked to eating fish. It appears that depression is lower in nations that consume a lot of fish. EPA and DHA, according to the researchers, are to blame [source]. Postpartum depression, attention deficit disorder, schizophrenia, and obsessive-compulsive disorder are all conditions in which omega-3s have been studied and shown promise. Omega-3 fats are thought to reduce depression because they support cardiovascular health, protect brain cells, reduce inflammation and free radicals, and improve insulin sensitivity.