Fish is one of the healthiest food on the planet.
This food contains many important nutrients such as the protein and vitamin D.
Fish is also a source omega-3 fatty acids best, and this substance is extremely important for the body and brain.
Here are 11 health benefits from eating fish proven by studies.
1. Fish contain important nutrients that most people do not provide enough
In general, all types of fish are good for health. They contain many nutrients that most people have not yet supplemented. This includes high quality protein, iodine and many other vitamins and minerals.
However, some fishes are of better quality than others, and fish types fat to be considered Best for health .
The reason is because (as salmon, Salmon, sardines, tuna and mackerel have a higher fat-based nutrient content.
Among them are vitamin D soluble in fat, a nutrient that most people lack. It works like a steroid hormone in the body.
Fatty fish also contain higher levels of omega-3 fatty acids than other fish. These fatty acids are important for body and brain activities, and are closely related to reducing the risk of many diseases .
To meet your body's omega-3 needs, you should eat fatty fish at least once or twice a week.
Conclude: Fish contain many important nutrients such as high quality protein, iodine, various vitamins and minerals. Fatty fish also contain omega-3 fatty acids and vitamin D.
2. Fish can reduce the risk of heart attack and stroke
Heart attack and stroke are the two most common causes of premature death worldwide .
Fish is considered one of the best foods to help you have a healthy heart.
It is also not surprising that many large observational studies have shown that people who eat fish regularly seem to have less risk of heart attack, stroke and death from heart disease .
In a study of more than 40,000 male health professionals in the United States, these people regularly ate fish once or several times a week and as a result their risk of heart disease was less than 15% .
Researchers believe that fatty fish are very beneficial for cardiovascular health because they contain high levels of omega-3 fatty acids.
Conclude: Eating fish at least once a week can help reduce the risk of heart attack and stroke, which are two of the leading causes of death in the world.
3. Fish contain important nutrients for development
Omega-3 fatty acids are essential for growth and development.
A type of omega-3 fatty acid called docosahexaenoic acid (DHA) is especially important, because it accumulates in the brain and eyes during development .
Therefore, pregnant and nursing women are recommended to take adequate omega-3 fatty acids .
However, there is a recommendation for pregnant women that are some fish species may cause the problem about brain development.
Therefore, pregnant women should only eat low-lying fish in the food chain such as salmon, sardines, salmon, etc. and do not eat more than 340 grams per week.
Pregnant women should also avoid raw fish and un-cooked fish (including sushi), as these foods may contain microorganisms that harm the fetus.
Conclude: Fish that are rich in omega-3 fatty acids are essential for brain and eye development. Women who are pregnant or nursing are advised to take adequate omega-3 supplements.
4. Fish can increase the amount of gray matter in the brain and protect it from age-related decline
One of the consequences of aging is impaired brain function (also known as age-related cognitive decline).
In some cases this is normal, but it can develop into serious neurodegenerative diseases such as Alzheimer's disease.
Interestingly, many observational studies have shown that people who eat a lot of fish have a slower rate of cognitive decline .
This effect may be related in the brain. Gray matter is the main functional tissue in the brain, containing neurons that process information, store memories and make human intellect.
Studies have shown that people who eat fish every week have more gray matter in the brain center that controls emotions and memory .
Conclude: Eating fish may limit the decline in brain function in older people. People who eat fish often also have more gray matter in the brain center that controls memory and emotions.
5. Fish can help prevent and treat depression, making us feel happier
Depression is a serious and extremely common mental disorder.
The disease has symptoms like bad mood, sadness, reduced energy and loss of interest in life and activities.
Although not considered as serious as heart disease or obesity, but is currently one of the common health problems Best on the world.
Studies have found that people who eat fish often have less depression .
Many controlled studies also showed omega-3 fatty acids Beneficial for people with depression and significantly increased the therapeutic effect of antidepressants .
This means that fish can make you feel good and improve your quality of life.
Fish and omega-3 fatty acids may also help other mental disorders, such as .
Conclude: Omega-3 fatty acids can fight depression and help increase the therapeutic effect of antidepressants.
6. Fish is the only source of high quality vitamin D in the daily diet
But recent years vitamin D has received a lot of interest.
This important vitamin works just like the steroid hormone in the body, and up to 41.6% of the US population has not added enough of this substance .
So far, fish and fish products are the best source of vitamin D. Vitamin D in fatty fish such as salmon and herring has the highest content .
In 113 grams of cooked salmon contains about 100% of the recommended amount of vitamin D daily.
Some fish oils, like cod liver oil, are also very rich in vitamin D , providing over 200% of the recommended amount in just one tablespoon.
If you don't get enough sunshine or don't eat fatty fish regularly, you should consider taking vitamin D. supplements.
Conclude: Fatty fish is an excellent source of vitamin D, an important nutrient that over 40% of the population may be deficient in.
7. Eating fish may help reduce the risk of autoimmune disease, including type 1 diabetes
Autoimmune disease occurs when the immune system mistakenly leads to attack and destruction of healthy tissue in the body.
A good example is type 1 diabetes, when the immune system attacks insulin-producing cells in the pancreas.
Some studies have found that consuming omega-3 fish oil or fish may reduce the risk of type 1 diabetes in children and a form of autoimmune diabetes in adults .
Although the results are preliminary, researchers believe these effects may be due to omega-3 fatty acids and vitamin D in fish and fish oils.
Some people believe that eating fish may also reduce the risk of rheumatism and multiple sclerosis, but the evidence for this opinion is still very small .
Conclude: Eating fish can lead to a lower risk of developing type 1 diabetes and some other autoimmune diseases.
8. Fish can help prevent asthma in children
is a disease with chronic inflammatory symptoms in the respiratory tract.
Sadly, the rate of asthma has increased significantly in the past few decades .
Studies show that eating fish regularly can reduce the risk of asthma in children by 24%, but this is not effective on adults .
Conclude: Some studies show that eating a lot of fish may reduce the risk of asthma in children.
9. Fish can protect the eyes of the elderly
Sick is a leading cause of visual impairment and blindness in the elderly .
There is some evidence that fish and omega-3 fatty acids can fight this disease.
One study has shown that women who regularly eat fish have 42% less risk of macular degeneration .
Another study found that eating fatty fish once a week could reduce the risk of "wet" macular degeneration by 53% .
Conclude: People who eat a lot of fish are at lower risk of macular degeneration. This disease is the leading cause of vision impairment and blindness.
10. Fish can improve sleep quality
Sleep disorders have become popular all over the world.
There are many reasons for this disorder (such as high exposure to blue light), but some researchers believe that vitamin D deficiency is one of the causes .
In a 6-month study of 95 middle-aged men showed that eating salmon three times a week could improve both sleep and daily activity .
Vitamin D in salmon is thought to be the cause of the improvement.
Conclude: Preliminary evidence has shown that eating fatty fish like salmon can improve sleep.
11. Fish is delicious and easy to prepare
Although this section does not mention the health benefits of fish, it is also quite important.
The truth is very fish tasty and easy to process.
Therefore, we can easily add fish to the diet. Eating fish 1-2 times a week is enough to provide health benefits.
If possible, you should choose the type of fish caught naturally instead of farmed fish . Because natural fish are rich in omega-3 and are less susceptible to harmful substances.
However, even if you eat farmed fish, the benefits it brings still overwhelm the risks. All kinds of fish are good for your health.