Fish dishes are a very important part of a healthy diet. Fish and other seafood are the main sources of polyunsaturated omega-3 fatty acids, protein, vitamin D, and selenium. Research shows that eating fish at least once a week is beneficial for hair, skin health, and normal brain functioning.
We talked to nutritionists and came to know some other beneficial properties of fish that will help convince you to add it to your weekly diet.
Benefits of Eating Fish
Most people know that eating fish is healthy but are not aware that it is probably the healthiest food on this planet. Here are some benefits you can gain by eating fish.
1. Eliminates PMS Symptoms
Menstrual pain usually occurs in the lower abdomen or pelvis, less commonly in the lower back and thighs. Studies have repeatedly shown that women who add omega-3 acids to their diet experience weaker menstrual pain. Omega-3s can also help relieve premenstrual symptoms.
Besides Omega 3, fish is a rich source of B vitamins which are proven PMS symptoms fighter. Thus, if you struggle with PMS symptoms every month and have painful menstruation, it is worth adding fish to your diet.
2. Fights Depression
Depression is one of the most common mental disorders in the world. According to WHO estimation, more than 300 million people suffer from it, and most of them are women.
Depression in women is characterized by various symptoms:
- Low mood
- Loss of appetite
- Loss of energy
- No interest in life
- Decreased libido
Research shows that people who eat fish at least once a week are much less likely to develop depression. This is due to the ability of omega-3 fatty acids to lower cortisol levels in the body.
Fish, omega-3 fatty acids, in particular, can also help reduce the incidence of mood swings and relapses in people with schizophrenia and bipolar disorder. It significantly increases the effectiveness of antidepressants and helps a person cope with depressive thoughts.
3. Improves The Quality Of Sleep
According to WHO, along with smoking, lack of exercise, and poor diet, poor sleep is a modifiable risk factor for cardiovascular disease. Research shows that vitamin D and Omega-3 fatty acid deficiencies are closely associated with sleep disturbances. People lacking these necessary minerals might have difficulty falling asleep, intermittent sleep syndrome, insomnia, and obstructive sleep apnea.
Low levels of omega-3 fatty acids also indicate that the body produces melatonin poorly. It is a hormone that helps you fall asleep quickly and soundly. Eating fish several times a week can help prevent sleep disturbances, improve memory, and increase stamina levels.
4. Reduces The Risk Of Cancer
Fish may reduce the risk of certain cancers, according to a study in the American Journal of Clinical Nutrition. Research shows that people who include fish in their weekly diet have a significantly reduced risk of developing cancers of the digestive system, in particular cancers of the mouth, pharynx, colon, and pancreas.
Thus, if you are at risk of developing any type of cancer, it is necessary to take precautionary measures. Firstly, have a healthy diet comprising of fish and visit a doctor for monthly or weekly examination.
- Protects Against Neurodamage
Substance abuse largely affects a person's mental and physical health. Many people consume alcohol and heroin to get rid of their worries. However, they do not understand the harmful effects of heroin and alcohol; and how it damages their brain cells.
According to research, fish oil protects against neuron damage caused by substance abuse. This is why fish oil is included in the diet of recovering addicts to protect against neuronal cell death. Researchers also believe that fish oil helps to improve memory and prevent dementia.
6. Reduces The Risk Of Heart Disease
According to statistics from the World Health Organization, a third of deaths in the world, including premature ones, are caused by cardiovascular diseases.
Prevention of heart disease is one of the most effective ways to avoid its occurrence in the future. Research shows that people who regularly include fish in their diets are less at risk of heart attack, stroke, and death from heart disease.
Scientists believe that fatty fish – salmon, tuna, pink salmon, herring, mackerel, perch – are most beneficial for heart health. Such fish contain a large amount of omega-3 fatty acids. Their molecules strengthen the walls of blood vessels, prevent blood clots, lower blood pressure, and thin the blood.
7. Helps To Recover Faster After Physical Activity
Fish is an extremely healthy food that can help athletes cope with fatigue and promote muscle recovery after exercise. Omega-3 fatty acids can increase protein synthesis in the body by 30%, which helps relieve muscle pain and increase muscle growth.
8. Protects Vision
Muscle degeneration at an older age is one of the leading causes of blindness and even blurry vision. Eating fish prevents this problem and safeguard vision even at an older age. Besides, the omega-3 fatty acid is beneficial for the retina and eyes' health, contributing to visual development. It is better to stop a problem from occurring and prevent future discomfort.
9. Prevents Asthma In Children
Patients with asthma have increased rapidly in the last decade. Many people also complain about breathing problems due to the COVID-19 virus. This happens due to inflammation of the airways, making it difficult for a person to breathe.
According to researchers, children who eat fish regularly are at lower risk of having any breathing problem such as asthma. However, there is no evidence for similar results in adults.
You may not like eating fish, but it is rich in many useful minerals and vitamins, making it a must-eat food. Having fish in your diet protects you against several diseases and ensures good health. We are hopeful that you are now convinced that eating fish is beneficial and include it in your diet.