Want To Know The Benefits Of Eating Fish Regularly?

Although you’ve probably heard that NHS Guidelines  recommend eating fish two times a week  for good dietary practices, you may not realise exactly why this is the case. Research has shown that eating fish is beneficial to our bodies in a variety of ways. If you’re still not convinced, then these are the healthy benefits of eating fish.

Improved Heart Health

Want low levels of heart disease? . . . .salmon and asparagus

It’s no coincidence that populations who eat large amounts of seafood have low levels of heart disease when compared to other populations. Seafood is low in saturated fat while also being high in omega-3 fatty acids. This is a type of unsaturated fat which works to protect your heart from disease and lowers the amount of cholesterol build up in your arteries. Studies have shown significant benefits of fish oil for the heart and the results even suggest that adding just one portion of oily fish to your diet every week can cut your disease risk in half.

Improved Circulation

Can you believe that you can reduce your risk of stroke too?

Eating fish also works to improve your circulation and reduce your risk of stroke. The omega-3 oils in fish naturally work to reduce your body’s production of eicosanoids, a hormone which increases your risk of developing blood clots and increasing inflammation in your body. The anti-inflammatory effects of fish oil work to reduce these levels and are great if you have ever had a clot or are at risk for developing one.

Improved Joint Health

Studies which look at rheumatoid arthritis have shown that eating fish as part of a balanced diet can ease the symptoms of arthritis. This is a painful condition which causes the joints to swell up and can limit your mobility. Other types of arthritis such as osteoarthritis and other joint diseases and disorders can be positively affected by consuming fish. Some research even suggests that adding more seafood to your diet can help to prevent certain joint diseases or at least limit their progression.

Boost Eyesight

Eating fish that are high in oil such as salmon and tuna regularly can work to keep your eyes bright and healthy. A recent study found that omega-3 fatty acids can help to protect the eyesight from those who may be suffering from macular degeneration. This is a serious condition which causes the retina to degenerate over time and a loss of vision. Fish and most shellfish also contain retinol which is a type of vitamin A that can improve your night vision.

Improved Immune System

Your immune system is a complex system where many nutrients play an important role. Seafood contains some of the nutrients which boost your immune system function and keep it running smoothly. These nutrients include iodine, selenium, and zinc. Iodine is important for your thyroid gland whereas selenium makes enzymes which are essential for normal immune function and also protective against cancer.

Vitamin D, which is also found in most fish, plays an important role in your immune system. When your levels of these nutrients are low, you’re much more prone to becoming sick, so you can improve your intake by ensuring you’re getting fish in your diet

Improved Mood

Seafood isn’t what you would think of as being a cure for the blues, but it’s actually been shown to play a significant role in preventing depression. This effect primarily has to do with the amounts of vitamin D found in fish. Vitamin D is not available from many sources and you probably get most of your intake from the sun. However, in the winter months, you’re going to be relying on seafood intake to keep your levels within normal range. Vitamin D is a nutrient which functions in your body like a hormone, and naturally elevates mood.

salmon and asparagus

Improved Skin Health

Not only do omega-3s help to prevent your skin from the damaging effects of the sun . . .

. . .  eating a variety of fish can also help with the symptoms of skin conditions like eczema or psoriasis. Fish also contains a high amount of protein which is an essential building block of collagen. The zinc content in fish also plays a role in skin production, helping your body to heal after damage and keep building strong layers of skin. While everyone can see benefits from fish intake, you may want to take special note if you have skin problems or conditions.

Boost Your Brain Power

Did you also know that the human brain is actually about 60% fat, and a great deal of this fat is made up of omega-3 fat. . ?

Because of this reason, studies have shown that people who eat a variety of seafood are much less likely to suffer from memory loss and dementia problems as they age. DHA is a specific type of omega-3 fat found in seafood. It has been linked to noticeable improvements in children’s concentration and reading skills. Children who suffer from ADHD may also notice a benefit when they consume two servings of fish a week so there are clear benefits for people of all ages.

Improved Digestive Health

There are a variety of bowel diseases such as ulcerative colitis and crohn’s disease which can cause damage and discomfort on a regular basis. You may not have these conditions, but experience other types of digestive disorders such as irregularity, pain, bloating, and swelling.

Many people have these problems from a poor diet or other conditions, but eating fish may help to resolve inflammation in this area.

Eating a diet rich in fish oils can help to protect you against inflammatory bowel diseases or slow down the progression of these disease in some people. While the studies in this area are still preliminary, there are no risks and possibly very significant benefits.

What and how much fish to eat…

Fish are probably one of the best superfoods out there today, but they’re often left out of a balanced diet. When you’re trying to make a beneficial change for your health, think about how much fish you eat on a regular basis. Bump up your servings to two  a week, one of which is oily to start seeing benefits. Oily fish includes salmon, mackeral, sardines , fresh tuna – fish that feels oily if you touch it.  White fish is low fat and high in protein and includes cod, haddock, monk fish and sea bass to name but a few.

For all those fish inspired people here are some fabulous fish recipes for you to try. . . so GO FISH.