A little over 70% of the total surface of the planet is water, and this provides humankind with an abundance of fish. That’s wonderful news because experts say that including fish in your diet — a serving or two per week — allows you to enjoy all sorts of health benefits provided by those nutritious sea creatures, especially the oily kinds. Some good examples of oily fish include salmon, mackerel, trout, sardines, herring and tuna. But don’t exclude white fish such as cod and haddock from your diet as they are also very good for you!
Speaking of including fish in your diet, you are not going to have a difficult time serving fish on the table regularly. A trip to the local market allows you to get your hands on fresh fish. Don’t have easy access to the market? Fret not because you can simply visit the frozen or canned section of your favorite grocery store. Just remember these couple of tips when shopping for fish at the nearby grocery:
- If you wish to buy breaded fish, opt for something that has the lowest fat and sodium content. However, it’s a better idea to buy uncoated frozen fish because it boasts of the same nutritional profile as fresh fish.
- When shopping for canned fish, go for something in water instead of brine or oil. Doing so will help reduce your intake of sodium and calories. Feel free to stock up on canned fish for your convenience.
Evidently, there is no excuse for you to not get your one or two servings of fish a week as it’s available in many forms. Now let us take a look at some of the health perks to enjoy for consuming fish on a regular basis:
It May Lower Your Stroke and Heart Attack Risk
Based on several different studies, people whose diets are rich in fish tend to have reduced risk of suffering from stroke and heart attack. Such can be attributed to the fact that fish, most especially oily ones, are wonderful sources of omega-3 fatty acids — healthy fats that are good for the cardiovascular system.
It May Help Prevent Depression
Depression is a mental condition that not only leaves you feeling down, but also fatigued and having no interest in life. In other words, it is a problem that needs to be taken seriously. Experts say that one way to battle depression is by consuming sufficient amounts of fish as omega-3 fatty acids are good for your mood.
It May Ward Off Deterioration of the Brain
Eating fish on a regular basis may considerably reduce your chances of having progressive mental deterioration such as Alzheimer’s disease when you are older. Experts say that fish consumption helps increase the grey matter, a part of your brain that is made up of nerve cell bodies.
It May Keep Various Autoimmune Diseases at Bay
Numerous studies found out that the inclusion of fish in the diet could help lower one’s risk of type 1 diabetes, which is an autoimmune disease — something wherein the immune system attacks healthy cells. Some studies suggest that fish consumption is also good for preventing multiple sclerosis and arthritis, both of which are autoimmune diseases.
It Supplies Your Body with Vitamin D
The sun is the primary source of vitamin D, a nutrient that’s essential for strong bones and uplifted mood. Alas, it’s not a good idea to stay under the sun for a long time, especially during midday. Luckily, you can get your dose of vitamin D from fish, most especially salmon and herring, both of which are the oily examples of fish.
It May Help You Get a Good Night’s Sleep
Experts say that deficiency in vitamin D can be blamed for insomnia. In fact, a study that spanned 6 months revealed that participants who had up to three servings of salmon per week enjoyed better quality sleep. Those who conducted the study believed that it’s due to the loads of omega-3 fatty acids in salmon.