Fish is the world’s best source of omega-3 fatty acids, which are incredibly important for your body and brain. Fish is among the healthiest foods on the planet. protein and vitamin D.
1. Fish May Increase Grey Matter in the Brain and Protect it From Age-Related Deterioration
One of the consequences of ageing is that brain function often deteriorates (referred to as age-related cognitive decline).
This is normal in many cases, but then there are also serious neurodegenerative diseases like Alzheimer’s disease.
Interestingly, many observational studies have shown that people who eat more fish have slower rates of cognitive decline.
One mechanism could be related to grey matter in the brain. Grey matter is the major functional tissue in your brain, containing the neurons that process information, store memories and make you human.
Studies have shown that people who eat fish every week have more grey matter in the centers of the brain that regulate emotion and memory.
2. Fish Contains Nutrients That Are Crucial During Development
Omega-3 fatty acids are absolutely essential for growth and development.
The omega-3 fatty acid docosahexaenoic acid (DHA) is especially important, because it accumulates in the developing brain and eye.
For this reason, it is often recommended that expecting and nursing mothers make sure to eat enough omega-3 fatty acids .
However, there is one caveat with recommending fish to expecting mothers. Some fish is high in mercury, which ironically is linked to brain developmental problems.
For this reason, pregnant women should only eat fish that are low in the food chain (salmon, sardines, trout, etc), and no more than 12 ounces (340 grams) per week.
Pregnant women should also avoid raw and uncooked fish (including sushi), because it may contain microorganisms that can harm the fetus.
3. Fish May Lower Your Risk of Heart Attacks and Strokes
Heart attacks and strokes are the two most common causes of premature death in the world.
Fish is generally considered to be among the best foods you can eat for a healthy heart.
Not surprisingly, many large observational studies have shown that people who eat fish regularly seem to have a lower risk of heart attacks, strokes and death from heart disease.
In one study of more than 40,000 male health professionals in the US, those who regularly ate 1 or more servings of fish per week had a 15% lower risk of heart disease.
Researchers believe that the fatty types of fish are even more beneficial for heart health, because of their high amount of omega-3 fatty acids.
4. Fish May Help Prevent and Treat Depression, Making You a Happier Person
Depression is a serious and incredibly common mental disorder.
It is characterized by low mood, sadness, decreased energy and loss of interest in life and activities.
Although it isn’t talked about nearly as much as heart disease or obesity, depression is currently one of the world’s biggest health problems.
Studies have found that people who eat fish regularly are much less likely to become depressed.
Numerous controlled trials have also found that omega-3 fatty acids are beneficial against depression, and significantly increase the effectiveness of antidepressant medications.
What this means is that fish can quite literally make you a happier person and improve your quality of life.
Fish and omega-3 fatty acids may also help with other mental disorders, such as bipolar disorders.
5. Fish is The Only Good Dietary Source of Vitamin D
Vitamin D has received a lot of mainstream attention in recent years.
This important vitamin actually functions like a steroid hormone in the body, and a whopping 41.6% of the US population is deficient in it.
Fish and fish products are the best dietary sources of vitamin D, by far. Fatty fish like salmon and herring contain the highest amounts.
A single 4 ounce (113 gram) serving of cooked salmon contains around 100% of the recommended intake of vitamin D.
Some fish oils, such as cod liver oil, are also very high in vitamin D, providing more than 200% of the recommended intake in a single tablespoon.
If you don’t get much sun and don’t eat fatty fish regularly, then you may want to consider taking a vitamin D supplement.
