Fish is one of the healthiest foods. If you are someone who loves to eat fish, continue to do so because it offers you a world of goodness. From caviar to sushi, from fried fish fillets to mouth-watering Hilsa in mustard, all kinds of fish taste delicious. But do you know that there is more to eating fish than just its yummy taste? If you are on a diet and fish is a part of it, then you would surely feel a good difference in you. Eating fish is extremely good for your health. And it’s time you know how eating fish can help you stay healthy and fit.
Nutritional Value of Fish
Here is the nutritional information about different types of fish.
|Weight||Calories||Fat (grams)||Omega-3 Fatty Acids (grams)|
|Pacific and Jack Mackerel||3 ounces||134||7||1.6|
|Pacific Black Cod||3 ounces||70||1.5||1.5|
|White Fish||3 ounces||115||5||1.5|
|Atlantic Herring||3 ounces||134||8||1.4|
|Albacore Tuna||3 ounces||109||3||0.7|
With inputs from – https://www.verywellfit.com/the-best-fish-to-lose-weight-3495772
12 Amazing Advantages of Eating Fish
A rich source of protein, fish can be in itself a complete meal with healthy dietary advantages. Right from your skin to hair, fish can provide nutrients for almost everything.
1. It Helps Lower Your Cholesterol Levels
If you are looking for high-quality protein, iodine, and other nutrients, then fish is the right choice. Fatty fish contain omega-3 fatty acids that assist in the optimal functioning of your body and brain and can reduce the risk of high cholesterol and cardiac problems. Also, vitamin D, an essential fat-soluble ingredient, can act like a steroid hormone in the body. This makes fish ideal for your skin and hair.
2. It is Good for Your Heart
Two of the most common diseases heart attack and stroke can be prevented by consuming fish. Being rich in omega-3 fatty acids, fish can increase the production of good cholesterol in your body. It also helps widen constricted arteries that leads to blood clotting, thus ensuring proper blood flow in the bloodstream which maintains the health of your heart.
3. Eating Fish is Good for the Eyes
Omega-3 acids are essential for healthy growth and development. The omega-3 fatty acid docosahexaenoic acid (DHA) plays a pivotal role in the growth and development of the brain and eyes. This makes fish all the more important for pregnant and nursing mothers. However, pregnant women should avoid eating raw or uncooked fish as it can be harmful to the health of the baby.
4. It can Increase Grey Cells and Slow Down Ageing
Studies have shown that people who consume fish at least once a week have more chances of remembering things. People who eat fish have more grey matters in the centres of their brain. Grey matter is the functional tissue in the brain which contains neurons that process information, retain memories, and control emotions. Hence the more you eat fish, the more you remember things. Furthermore, eating fish also slows down the cognitive decline and lowers the risk of having Alzheimer’s disease as you age.
5. It Can Help Fight Depression
Eating fish rich in omega-3 fatty acids can improve your mental health and help you fight depression. At the same time, it can also boost the efficacy of anti-depressants.
6. It Can Make You Sleep Better
Fish is a good source of Vitamin D. However, we often tend to ignore its impact on sleep. Vitamin D can help you sleep better. So if you don’t bask in the sun often and are having trouble sleeping, consider eating fish rich in Vitamin D and have a good night’s sleep.
7. Eating Fish can Make Your Skin Youthful
Fish is good for your skin. Be it hormonal or adult acne, fish oil can do wonders to your skin. It can clear skin and prevent acne from appearing. Eating fish rich in omega-3 fatty acids, Vitamins A and B, and protein can give you youthful skin by making your skin elastic and lowering premature ageing of the skin.
8. Is Can Heal Rheumatoid Arthritis
Chronic rheumatoid arthritis can cause swelling and pain in joints. But many people believe that consuming fish can improve one’s chances of healing from such a condition. Nutrients in fish can alleviate swelling and pain.
9. It Can Reduce the Risk of Autoimmune Diseases like Type 1 Diabetes
Vitamin D and omega-3 fatty acids in fish prevent the immune system from attacking healthy body tissues, a sign of autoimmune disease. In type 1 Diabetes, the immune system attacks insulin-producing cells in the pancreas. Fish oil and fish can stop this and improve your health condition.
10. It Can Help Prevent Asthma in Children
The swollen airways in children, caused by asthma, can get better if they eat fish regularly.
11. It Protects Vision in Old Age
Older people often are affected by macular degeneration, a disease that causes visual impairment. However, the omega-3 fatty acids in fish can significantly reduce the chance of this disease.
12. It Promotes Regrowth of the Hair
Yes, fish is good for hair. Salmon is loaded with vitamin D that supports hair growth and omega-3 fatty acid can make scalp healthy.
Here are some commonly asked questions related to fish.
1. Can Fish Be Eaten Daily?
Yes, fish can be consumed daily. However, there are certain types of fish, like turbot, halibut, rock salmon, sea bream, and sea bass that one should not eat on a daily basis as these fish contain certain pollutants.
A healthy diet should at least include 2 portions of fish per week. Each portion should be of 140 grams.
2. Is Eating Too Much Fish Bad?
If you consume oily fish too often then it can affect your body. So, do not consume fried or oily fish on a daily basis.
3. Is It Safe to Consume Fish During Pregnancy?
Omega-3 fatty acids are essential for baby’s growth. Hence, pregnant ladies should make it a habit of eating fish that is rich in omega-3. However, some types of fish that are high in mercury should be avoided. Also, uncooked fish such as sushi is not recommended pregnant ladies as they contain microorganisms that can harm the foetus.
4. What Kind of Fish is Good for My Baby?
Fish rich in omega-3 fatty acid, DHA, and proteins are good for babies. However, fish like halibut, rock salmon, turbot, and the fish that are high in mercury such as shark, swordfish, and king mackerel, should be avoided.
Eat fish that contains good amount of omega-3 fatty acids and stay healthy!