11 Evidence-Based Health Benefits of Eating Fish

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11 Evidence-Based Health Benefits of Eating Fish

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1. High in important nutrients

Fish is packed with many nutrients that most people are lacking. This includes high-quality protein, iodine, and various vitamins and minerals. Fatty species are sometimes considered the healthiest. That’s because fatty fish, including salmon, trout, sardines, tuna, and mackerel, are higher in fat-based nutrients. This includes vitamin D, a fat-soluble nutrient that many people are lacking. Fatty fish also boast omega-3 fatty acids, which are crucial for optimal body and brain function and strongly linked to a reduced risk of many diseases.

2. 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 considered one of the most heart-healthy foods you can eat. Unsurprisingly, many large observational studies show that people who eat fish regularly have a lower risk of heart attacks, strokes, and death from heart disease.

3. Contain nutrients that are crucial during development

Omega-3 fatty acids are essential for growth and development. The omega-3 fat docosahexaenoic acid (DHA) is especially important for brain and eye development. For this reason, it’s often recommended that pregnant and breastfeeding women eat enough omega-3 fatty acids. However, some fish are high in mercury, which is linked to brain developmental problems.

4. May boost brain health

Your brain function often declines with aging. While mild mental decline is normal, serious neurodegenerative ailments like Alzheimer’s disease also exist. Many observational studies show that people who eat more fish have slower rates of mental decline. Studies also suggest that omega-3 or fish oil intake may lower the risk of depression, anxiety, and attention deficit hyperactivity disorder (ADHD).

5. May help prevent asthma in children

Asthma is a common disease characterized by chronic inflammation of your airways. Rates of this condition 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.

6. May protect your vision in old age

Age-related macular degeneration (AMD) is a leading cause of vision impairment and blindness that mostly affects older adults. Some evidence suggests that fish and omega-3 fatty acids may protect against this disease. In a 6-month study in 95 middle-aged men, a meal with salmon 3 times per week led to improvements in both sleep and daily functioning.

7. May improve sleep quality

Sleep disorders have become incredibly common worldwide. Increased exposure to blue light may play a role, but some researchers believe that vitamin D deficiency may also be involved. In a 6-month study in 95 middle-aged men, a meal with salmon 3 times per week led to improvements in both sleep and daily functioning.

8. Delicious and easy to prepare

Fish is delicious and easy to prepare. For this reason, it should be relatively easy to incorporate it into your diet. Eating fish one or two times per week is considered sufficient to reap its benefits. If possible, choose wild-caught fish rather than farmed fish. Wild fish tends to have more omega-3s and is less likely to be contaminated with harmful pollutants.

Conclusion

Fish is a wonderful source of high-quality protein. Fatty species also pack heart-healthy omega-3 fatty acids. What’s more, it has numerous benefits, including vision protection and improved mental health in old age. What’s more, fish is easy to prepare, so you can add it to your diet today.

FAQs

Q: Is it possible to get too much omega-3 from fish?
A: While rare, it is possible to consume too much omega-3 from fish. This may lead to an imbalance of fatty acids in your body.

Q: What is the recommended intake of fish?
A: Eating fish one or two times per week is considered sufficient to reap its benefits.

Q: Can I get omega-3s from plant-based sources?
A: While plant-based sources of omega-3s do exist, they are not as efficient at providing the same health benefits as fish.