Fish is a very healthy food packed with vitamins and omega-3 fatty acid. It helps protect one against many diseases like cardiovascular disease, and Alzheimer’s disease. Scientists worldwide believe that eating a serving of fish twice a week can be very healthy for you.
Fish contain unsaturated fatty acids that when substituted for the saturated fatty acids found in meat help lower one’s cholesterol. One of the fatty acids found in fish is Omega-3, which is a type of unsaturated fatty acid that helps reduce inflammation throughout the body. Inflammation in the body damages the blood vessels and can cardiovascular damage, as well. Fish can lower the risk of cure many diseases such as;
The unsaturated fatty acids found in fish help lower cholesterol levels, which in the long run helps prevent heart diseases. Cholesterol builds up fatty deposits on the walls of the blood vessels which over the years turn in to plaque. The buildup of plaque clogs the arteries leading up to the heart and brain which can cause a heart attack or stroke and can prove to be fatal. Moreover, fish reduces the levels of fat called triglycerides in the blood. Doctors say that increased levels of triglycerides are associated with heart disease.
Furthermore, the omega-3 found in fish helps reduce inflammation of the blood vessels which reduce the likelihood of a heart disease. They also lower blood pressure and reduce blood clotting and irregular heartbeat. The American Heart Association recommends that people consume two helpings of fish rich in omega-3.
Shellfish such as crab and lobster contains trace amount of selenium which is thought to help fight cancer. Moreover, a study conducted by Swedish researchers over a 30 period conducted on over 6000 men found that men who did not consume any fish at all doubled their chances of getting prostate cancer over men who consumed fish in moderate or large amounts.
The polyunsaturated fatty acids found in many fish helps prevent damage to the brain cells. A study conducted by French scientists on over 2000 people found that people who had fish once a week had considerably lower chances of developing dementia over a seven year period than those who did not. Moreover, the consumption of fish lowers one’s blood pressure which is linked with lower risks of brain damage and dementia.
Eating fish help overcome depression as the unsaturated fatty acids increase the serotonin levels released by the brain, leading one to be more relaxed and happy.
Eating fish can help stave off arthritis. It is largely believed that applying fish oil helps cure rheumatoid arthritis. Furthermore, populations that consume large amounts of fish such as the Inuits in Greenland face a lower risk of developing inflammatory diseases such as arthritis.
Consuming fish is credited with removing aging signs. For example, according to renowned dermatologist Nicholas Perricone, author of The Perricone Prescription, the consumption of salmon helps remove wrinkles and age lines.
Benefits for children:
Researchers say that fish helps enhance learning abilities in children. The unsaturated fatty acids in fish help improve the mind’s cognitive abilities making a child sharper and quicker with subject areas such as math.
What types of fish are healthy?
There are many types of fish with different nutrients present in them. For example, white fish such as cod is a good source of low-fat proteins and minerals. But oily fish such as sardines, salmon and mackerel have the highest amount of omega-3 fatty acids in present in them. The British Heart Foundation says that eating oily fish can lower the risk of a heart attack in adults and increase the chances of survival following an attack. Furthermore, different types of seafood such as lobster and crab have selenium, which is believed to be able to fight off cancer. However, some fish such as tilapia and catfish may not be beneficial for the heart as they contain high amounts of fatty acids that are harmful for the body.
How healthy the fish is also depends on how it is cooked. Baked or poached fish is healthier than one that is deep fried. Moreover, some people believe that farm fish can be harmful to people’s health. This is because the use of pesticides and growth hormones at fish farms may contaminate the fish posing health risks. Similarly, high levels of toxins in water cause fear of mercury poisoning through the consumption of fish, in people. That is why growing children and pregnant women should be careful with the fish they consume, as it can stunt one’s growth or harm the fetus. But adults should have at least 2 servings of fish per week. A serving is 3.5 ounces or roughly 99 grams.