Benefits of eating fish

Fish is among the healthiest foods on the planet. It’s loaded with important nutrients, such as protein and vitamin D. Fish is also a great source of omega-3 fatty acids, which are incredibly important for your body and brain.

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. To meet your omega-3 requirements, eating fatty fish at least once or twice a week is recommended. If you are a vegan, opt for omega-3 supplements made from microalgae.

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. Researchers believe that fatty types of fish are even more beneficial for heart health due to their high omega-3 fatty acid content.

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 reveal that people who eat fish every week have more gray matter — your brain’s major functional tissue — in the parts of the brain that regulate emotion and memory.

5. A good dietary sources of vitamin D

Vitamin D functions like a steroid hormone in your body — and a whopping 41.6% of the U.S. population is deficient or low in it. Fish and fish products are among the best dietary sources of vitamin D. Fatty fish like salmon and herring contain the highest amounts. A single 4-ounce (113-gram) serving of cooked salmon packs around 100% of the recommended intake of vitamin D. Some fish oils, such as cod liver oil, are also very high in vitamin D, providing more than 200% of the Daily Value (DV) in a single tablespoon (15 ml). If you don’t get much sun and don’t eat fatty fish regularly, you may want to consider taking a vitamin D supplement.

6. Delicious and easy to preparefish 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. Wild fish tends to have more omega-3s and is less likely to be contaminated with harmful pollutants. Salmon can be prepared baked, fried, seared, or boiled. It pairs well with a multitude of vegetables and grains.