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Jul 15, 2024 · One study on elderly people found that those who were following the MIND diet (an eating pattern that may help reduce the risk of dementias) who were instructed to eat fish weekly had improved cognitive function after 12 weeks compared to a group that didn’t eat fish. One tip: Avoid fried fish, which has been shown to be a drag on brainpower.
- 1. High in important nutrients
- 2. May lower your risk of heart attacks and strokes
- 3. Contain nutrients that are crucial during development
- 4. May boost brain health
- 5. May help prevent and treat depression
- 6. A good dietary sources of vitamin D
- 7. May reduce your risk of autoimmune diseases
- 8. May help prevent asthma in children
- 9. May protect your vision in old age
- 10. Fish may improve sleep quality
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 (1).
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.
Heart attacks and strokes are the two most common causes of premature death in the world (2).
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, 4, 5, 6).
In one study in more than 40,000 men in the United States, those who regularly ate one or more servings of fish per week had a 15% lower risk of heart disease (7).
Researchers believe that fatty types of fish are even more beneficial for heart health due to their high omega-3 fatty acid content.
SUMMARY Eating
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 (8).
For this reason, it’s often recommended that pregnant and breastfeeding women eat enough omega-3 fatty acids (9).
However, some fish are high in mercury, which is linked to brain developmental problems.
Thus, pregnant women should only eat low-mercury fish, such as salmon, sardines, and trout, and no more than 12 ounces (340 grams) per week.
They should also avoid raw and uncooked fish because it may contain microorganisms that can harm the fetus.
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 (10).
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 (11).
SUMMARY Fish
intake is linked to reduced mental decline in older adults. People who eat fish
Depression is a common mental condition.
It’s characterized by low mood, sadness, decreased energy, and loss of interest in life and activities.
Although it isn’t discussed nearly as much as heart disease or obesity, depression is currently one of the world’s biggest health problems.
Studies have found that people who eat fish regularly are much less likely to become depressed (12).
Numerous controlled trials also reveal that omega-3 fatty acids may fight depression and significantly increase the effectiveness of antidepressant medications (13, 14, 15).
Fish and omega-3 fatty acids may also aid other mental conditions, such as bipolar disorder (16).
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 (17).
Fish and fish products are among the best dietary sources of vitamin D. Fatty fish like salmon and herring contain the highest amounts (18).
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.
SUMMARY Fatty
Autoimmune diseases like type 1 diabetes occur when your immune system mistakenly attacks and destroys healthy body tissues.
Several studies link omega-3 or fish oil intake to a reduced risk of type 1 diabetes in children, as well as a form of autoimmune diabetes in adults (19, 20, 21).
The omega-3 fatty acids and vitamin D in fish and fish oils may be responsible.
Some experts believe that fish intake may also lower your risk of rheumatoid arthritis and multiple sclerosis, but the current evidence is weak at best (22, 23).
SUMMARY Eating
fish has been linked to a reduced risk of type 1 diabetes and several other
Asthma is a common disease characterized by chronic inflammation of your airways.
Rates of this condition have increased dramatically over the past few decades (24).
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 (25).
SUMMARY Some
Age-related macular degeneration (AMD) is a leading cause of vision impairment and blindness that mostly affects older adults (26).
Some evidence suggests that fish and omega-3 fatty acids may protect against this disease.
In one study, regular fish intake was linked to a 42% lower risk of AMD in women (27).
Another study found that eating fatty fish once per week was linked to a 53% decreased risk of neovascular (“wet”) AMD (28).
SUMMARY People
who eat more fish have a much lower risk of AMD, a leading cause of vision
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 (29).
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 (30).
The researchers speculated that this was caused by the vitamin D content.
SUMMARY Preliminary
evidence indicates that eating fatty fish like salmon may improve your sleep.
- Joe Leech, MS
Jun 21, 2023 · For many people, fish may not be the most appetizing option, but the merits of eating a diet with a good amount of fish in it tend to outweigh any negatives. Additionally, eating fish is actually better for the environment than eating meat is, so many people have adopted pescatarian diets in order to reduce their carbon footprints, according to Oceana.org .
“For most individuals it’s fine to eat fish every day,” says Eric Rimm, professor of epidemiology and nutrition, in an August 30, 2015 article on Today.com, adding that “it’s certainly better to eat fish every day than to eat beef every day.” While it might be safe to eat fish every day, Rimm says it’s still not clear if there is ...
Potential for a Longer Lifespan. Research suggests that consuming fish regularly may lead to a longer lifespan. A study published in the American Journal of Clinical Nutrition found that individuals who ate fish every day had a 23% lower risk of dying from heart disease compared to those who ate fish less than once a week.
Dec 6, 2017 · Here are a few reasons why you should definitely have fish every day: 1. The good fat. Unlike other food groups, the fatty types of fish (salmon, trout, sardines, tuna and mackerel) are actually the best for your health. That's because fish is chock full of omega-3 fatty acids, the good fat.
People also ask
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It’s pretty straightforward: people who eat fish regularly have a significantly lower chance of dying of a heart attack than people who don’t. One of the big reasons for that is the heart-protective omega-3 fats seafood contains, but that is only part of the equation. There are multiple ways eating fish helps keep your ticker healthy.
