Everyone knows that eating well is the key to health. But, what does eating well actually look like? And how can you make it easier? Eating well means eating foods that are rich in nutrients and vitamins. These foods can help you stay healthy longer, reduce your risk of chronic diseases, and keep you feeling full so you don’t overeat or feel hungry later. According to the U.S. Department of Agriculture, there are many benefits of eating fish:
Vitamin B12
B12 is an important nutrient that helps maintain healthy blood cells and brain function. People with a B12 deficiency may experience anemia, an increase in blood vessels near the skin, and weak muscle tone.
Studies have shown that eating fish rich in vitamin B12, such as salmon, mackerel, and Atlantic salmon is linked to lower blood pressure and blood lipids, improved brain function, and a reduced risk of heart disease. However, many people are already getting enough B12 from food, including many vegetarians and vegans. This means that if you’re not eating seafood, it’s not necessary to take a supplement.
Omega-3 Fatty Acids
Omega-3 fatty acids are found in fatty fish and certain plants, including walnuts, flaxseeds, canola oil, and dark leafy vegetables. They’re important for your heart health, blood pressure, and bone health. A growing body of research shows that people who regularly consume oily fish, such as salmon, tuna, mackerel, and herring, have a reduced risk of heart disease. Consuming omega-3 fatty acids may also help reduce blood pressure in some people.
Bone Health
Osteoporosis is a disease that causes bones to become weak and porous. It’s estimated that up to 50% of women and 30% of men over the age of 50 have osteoporosis. People with good bone health have strong bones, but osteoporosis is a common disease that affects many people as they age.
One of the best ways to increase your bone mineral density (BMD) is by consuming adequate amounts of calcium and vitamin D. And, consuming fish rich in omega-3 fatty acids is one of the best ways to get calcium and D. In fact, one study found that people who consumed more than two servings of fish per week had about 1% greater BMD than those who ate fish less frequently.
Heart Health
Fish is an excellent source of heart-healthy fats. Healthy fats are important for brain function and hormone regulation, as well as helping us absorb key nutrients in our diet. Research suggests that people who consume omega-3 fatty acids are less likely to have heart disease. The benefits of omega-3 fatty acids increase as we get older, as older people have lower levels of omega-3 fatty acids in their blood.
Reduced inflammation
Inflammation is a normal process in the body, but it can become too much if it’s in our joints, skin, or other tissues. Some inflammatory diseases, such as rheumatoid arthritis and inflammatory bowel disease, can be very painful. Consuming fish and seafood rich in omega-3 fatty acids may help reduce inflammation in the body.
Proven weight loss benefit
A study published in the American Journal of Clinical Nutrition found that people who consume fish rich in omega-3 fatty acids have a lower risk of obesity and lower BMI (body mass index). Consuming fish rich in EPA and DHA, such as salmon, tuna, sardines, or herring, has been shown to help reduce weight and improve cholesterol levels in people who are obese or overweight. While it’s important to note that eating fish doesn’t guarantee weight loss, it can be a healthy addition to a balanced diet.
Other benefits of eating fish
– Lower blood pressure
– Another study found that people who ate more fish had lower blood pressure levels than people who didn’t eat fish.
– Stronger heart muscle – People who consume fish that’s rich in omega-3 fatty acids have significantly lower levels of triglycerides in their blood than people who don’t consume fish.
– Less bone loss – Studies show that women who consume EPA and DHA (found in fish) have a reduced rate of bone loss in their hips compared to women who don’t consume fish.
– Stronger mood – People who consume fish that’s rich in omega-3 fatty acids have a significantly lower rate of depression than people who don’t consume fish.
-The stronger immune system – Eating fish rich in omega-3 fatty acids is linked to a stronger immune system.
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Choose the right fish for your health goals
There are many types of fish, each with different health benefits and nutritional properties. For heart health, you should consume fish that is omega-3 rich. The best sources of omega-3 fatty acids are fatty fish such as salmon, tuna, sardines, and herring. For bone health, you should consume foods rich in Vitamin D. The best sources of Vitamin D are fatty fish like salmon, mackerel, herring, and tuna.
For inflammatory diseases, such as arthritis and inflammatory bowel disease, you should consume fatty fish rich in omega-3 fatty acids. For mood and depression, you should consume fatty fish rich in EPA and DHA. The best sources of EPA and DHA are fatty fish like salmon, mackerel, sardines, and herring.
Summary
Eating fish can provide many health benefits, including protection against heart disease, inflammatory diseases, and weight loss. There are many types of fish, but salmon is considered to be the healthiest.
To reap the most benefits, you should aim to consume fish two to three times per week, preferably with a side of vegetables. While fish is a healthy food, it should be eaten in moderation, along with other nutrients, as part of a balanced diet.