Photo Credit: Fish Cooked in Sake Fish packs a nutritional punch that can help your mind, your body, and even your skin. Here are 20 rea...
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| Photo Credit: Fish Cooked in Sake |
Fish is one of the most beneficial protein sources for your diet. It’s filled with essential nutrients, like omega-3 fatty acids, and is a great source of protein to keep your body lean and your muscles strong. Fish doesn’t only impact your waistline, but also other functions of your body including your liver, brain, and even your sleep. So make sure you’re incorporating fish into your diet to reap these 20 health benefits of fish.
1. It Lowers Risk of Heart Disease
According to a review published in the American Journal of Cardiology, fish consumption is associated with a lower risk of fatal and total coronary heart disease. Fish is high in heart-healthy omega-3 fatty acids which can reduce inflammation, help protect your heart, and stave off chronic disease.
2. It Reduces Risk of Alzheimer’s Disease
Fish is also a dietary essential for your brain. According to a 2016 study published in the Journal of the American Medical Association, moderate seafood consumption was linked with a lower risk of Alzheimer’s Disease. The study found that those who consume fish regularly had more grey brain matter, which reduces brain shrinkage and deterioration that can lead to brain function complications. Although they noted that seafood consumption was also correlated with higher levels of mercury in the brain, it was not correlated with brain neuropathy.
3. It Can Help Lower Symptoms of Depression
This seafood is also amazing for your mental health. The Journal of Psychiatry & Neuroscience found that fish oil can help improve symptoms of depression when taken with a selective serotonin reuptake inhibitor (SSRI), a type of antidepressant. Although there are reports of fish oil decreasing symptoms of depression on its own, there still needs to be more research conducted to prove this claim.
4. It’s a Great Source of Vitamin D
According to The National Institutes of Health, fish are high in vitamin D, and are considered one of the best dietary sources for this essential nutrient. According to the NIH, vitamin D is beneficial for calcium absorption for bone health and growth. Because 70% of the U.S. population does not meet the Estimated Average Intake (EAR) of vitamin D every year, it will certainly be helpful if you add more of this nutrient-dense food to your diet.
5. It Helps Improve Vision and Eye Health
The Agency for Healthcare Research and Quality found that omega-3 fatty acids are beneficial to improving vision and eye health. This is because the brain and eyes are heavily concentrated in omega-3 fatty acids and need them to maintain their health and function, according to the AHRQ’s findings. Fish is one of the best sources of these good fats.
6. It Can Help You Sleep Better
If you have trouble falling or staying asleep, eating more fish may do the trick. According to a study published by The Journal of Clinical Sleep Medicine, increased consumption of fish improved quality of sleep for most subjects. Researchers suspect that this is due to fish’s high concentration of vitamin D, which aids in sleep, according to the study.
7. It Helps Fight Acne
Whether you have hormonal or adult acne, fish can help alleviate your skin. A study published by BioMed Central noted that fish oil is beneficial to clearing skin for people with moderate to severe acne.
8. It’s Helpful in Alleviating Rheumatoid Arthritis
If you suffer from rheumatoid arthritis, which is chronic inflammation of your joints, eating more fish can help alleviate the swelling and pain. The American College of Rheumatology found that higher consumption of fish actually lowers disease activity in rheumatoid arthritis.
9. It’s a Lean Meat
The American Heart Association noted that fish is a great source of protein without the high saturated fat content that many other types of meat have. The AHA recommends eating two servings of fish per week, preferably fatty fish, which have a higher omega-3 fatty acid content.
10. It Helps Lower Cholesterol
The Baylor University Medical Center Proceedings noted that the omega-3 fatty acids found in fish oil assist in lowering LDL levels (also known as “bad” cholesterol levels) in the body. The omega-3 fatty acids in fish are known to help lower cholesterol-building lipids in the blood, according to the university’s findings.
11. It Decreases Risk of Heart Failure
Fish has a very heart-healthy reputation, and for good reason. A study conducted by the Division of Aging at Brigham and Women’s Hospital’s Department of Medicine showed that a moderate consumption of fish will help lower risk of heart failure, due to its high concentration of heart-healthy omega-3 fatty acids.
12. It Lowers Risk of Strokes
Another way that fish helps your brain health is by decreasing the risk of strokes. According to The British Medical Journal, the high omega-3 fatty acid content in fish also helped lower risk of strokes in subjects of the study.
13. It Decreases the Risk Of Autoimmune Disease
According to a study published in the journal Nutrition and Diabetes, eating fatty fish can actually help prevent autoimmune diseases such as type 1 diabetes. Fish’s high vitamin D content assists in your body’s immunity and glucose metabolism, according to the study.
14. It Lowers Risk Of Cancer
Fish can even lower risk of certain cancers, according to a study by The American Journal of Clinical Nutrition. The study showed that people who had a high consumption of fish actually had a lowered risk of digestive cancers, such as oral cavity, pharynx, colon and pancreas cancers, in comparison to those who ate lower amounts of fish.
15. It Speeds Up Your Metabolism
Research from the Department of Human Health and Nutritional Sciences at the University of Guelph found that omega-3 fatty acids, which are abundant in fish, have a positive effect on your metabolism. The study noted that this healthy fat boosted resting and exercise metabolic rates, as well as fat oxidation, in older women.
16. It Lowers Blood Pressure
If you have high blood pressure, incorporating more fish into your diet may help lower it. A study published in the journal Circulation found that fish oil is helpful in lowering blood pressure due to its high concentration of omega-3 fatty acids.
17. It Increases Concentration and Attention Span
Fish has also been shown to help with concentration and attention in adolescents. A study published in Nutritional Journal found that students between the ages of 14 and 15 who ate fatty fish over other meats had higher rates of concentration and were able to pay attention longer in comparison to those who ate less of it.
18. It Alleviates PMS Symptoms
Fish can also assist with premenstrual symptoms in women, according to a study published by the Journal of Psychosomatic Obstetrics & Gynecology. The study found that the interference of premenstrual symptoms in the daily lives of women heavily reduced when they increased their ingestion of omega-3 fatty acids, which is found in most fish.
19. It Helps Treat Liver Disease
Omega-3 fatty acids found in fish have also been shown to help treat liver disease. A study by Columbia University showed that omega-3 helps break down triglycerides and fatty acids in the liver, lowering the risk of fatty liver disease.
20. It Helps Athletes Recover Faster
Fish contains nutrients that are extremely beneficial in helping athletes recover from fatigue and help in muscle regeneration. A study published in Sports Medicine showed that vitamin D and omega-3 fatty acids, which are heavily prominent in most fatty fish, play a big role in post-exercise muscle regeneration and fatigue recovery. After a particularly rigorous sweat sesh, be sure to load up on one of the 16 Post-Workout Snacks Fitness Experts Swear By.
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14 Health Benefits of Eating Fish Eyes
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| Photo Credit: The Southern's Cary Taylor injects this southeast Asian delicacy into oyster stew. |
Some people are popular enough with the head as well as finger of the fish, or you can read the benefits in health benefits of fish head soup and health benefits of fish fingers, while the eyes also have similar benefits. For more detail, here are some health benefits of fish eyes:
1. Improves the vision
Fish eyes are commonly known for its benefit to improve the vision. For those who are with vision impairment and blindness, consume fish eyes regularly may help treat the conditions. The benefit works due to nutrient named omega-3 fatty acids.
2. Promotes heart health
The health of heart is important to be aware of while fish eyes have the ability to promote it. Studies found that those who consume fish as well as fish eyes are less likely suffering from heart attack, stroke and related condition.
3. Treats depression
Mental health problem like depression can be treated by consuming fish eyes. The symptoms of depression are low mood, sadness, less of energy and have no interest in life and activities. In addition, omega-3 fatty acids in fish eyes that against depression and act as antidepressant medications.
4. Protects the health of brain
Some studies shown that daily consume of fish, even for fish eyes can reduce the risk cognitive decline. The function of brain also will increase such as the improving of memory and the regulating of emotion. Since then, fish eyes are a kind of foods that is beneficial to protect the function of brain.
5. Relieves inflammation
Research claims that omega-3 fatty acids can reduce chronic inflammation. One study published in New England Journal of Medicine shows that omega-3 fatty acids can reduce inflammation in the blood, when they consumed for six weeks.
6. Prevents diabetes
One of the health benefits of fish eyes is to prevent diabetes, since it can lower insulin level in the body because omega 3 fatty acids and vitamin D. In addition, it prevents type 1 diabetes as well as reduces the complication of such condition.
7. Increases the quality of sleep
Vitamin D is one of substances in fish eyes that increase the quality of sleep, according to studies by some researchers. Furthermore, it is recommended to consume salmon to get the benefit effectively, since salmon contains high of vitamin D.
8. Relieves joint pain
Essential fatty acids also have been believed can relieve joint pain, as well as in fish eyes. Arthritis and Metabolic Bone Disease Research Unit in Belgium shown that omega-3 fatty acids can relieve joint pain even treat the disease.
9. Prevents asthma in children
Asthma is a condition that happens when the person is having chronic inflammation in the airways. Furthermore, studies found that fish eyes especially all of the part of fish, will lower risk of asthma in children. But unfortunately, it has no significant effect for adults.
10. Lowers cholesterol
Fish, no exception for fish eyes has the benefit to lower cholesterol. It is because fish eyes contain omega 3 fatty acids that showed by The Baylor University Medical Center Proceedings can reduce LDL or bad cholesterol in the body. Consequently, it supports for the health of heart.
11. Reduces the risk of cancer
Based on The American Journal of Clinical Nutrition, fish eyes can reduce the risk of cancer. The study found that people who regularly eat fish as well as the eyes reduce the risk of cancer such as digestive, oral cavity, pharynx, colon even pancreas cancer.
Health benefits of fish eyes are including:
12. Reduces the risk autoimmune diseases
13. Increases metabolism
14. Improves concentration or attention
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