Why fish should be there in your diet plan!

It is now scientifically proven that white meat is full of protein and is the most beneficial protein source of diet. Fish is way better form of white meat that is abundantly available and could be used in a variety of ways.

It is filled with essential nutrients such as omega-3 fatty acids and is a great source of protein to keep the body lean and muscles strong. Fish does not only impact waistline but also other functions of body including liver, brain and even sleep.

Fish is a great source of protein without the high saturated fat content that many other types of meat have. Scientists recommend eating two servings of fish per week, preferably fatty fish, which have a higher omega-3 fatty acid content.

Regular consumption of fish 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 heart, and stave off chronic disease.

It reduces risk of Alzheimer’s disease as it is also a dietary essential for brain. It is now a proven fact that moderate seafood consumption is linked with a lower risk of Alzheimer’s Disease. It is 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 though it was not correlated with brain neuropathy.

It is also 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.

Fish is one of the best sources of these good fats. If one has trouble falling or staying asleep, eating more fish may do the trick.

According to a study, increased consumption of fish improves quality of sleep for
most subjects. Researchers suspect that this is due to fish’s high concentration of
vitamin D, which aids in sleep. Whether one has hormonal or adult acne, fish can help alleviate one’s skin.

In this context it is noted that fish oil is beneficial to clearing skin for people with moderate to severe acne. If one suffers from rheumatoid arthritis, which is chronic inflammation of joints, eating more fish can help alleviate the swelling and pain.

It is found that higher consumption of fish actually lowers disease activity in rheumatoid arthritis. 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. Another way that fish helps brain health is by decreasing the risk of strokes.

Eating fatty fish can actually help prevent autoimmune diseases such as type 1 diabetes. Fish’s high vitamin D content assists in body’s immunity and glucose metabolism. Fish can even lower risk of certain cancers and 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.

Omega-3 fatty acids, which are abundant in fish, have a positive effect on metabolism. It is noted that this healthy fat boosted resting and exercise metabolic rates, as well as fat oxidation, in older women.

If one has high blood pressure, incorporating more fish into diet may help lower it. A study found that fish oil is helpful in lowering blood pressure due to its high concentration of omega-3 fatty acids.

Fish has also been shown to help with concentration and attention in adolescents as 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.

Fish can also assist with premenstrual symptoms in women. 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.

Omega-3 fatty acids found in fish have also been shown to help treat liver disease as
omega-3 helps break down triglycerides and fatty acids in the liver, lowering the
risk of fatty liver disease.

Fish contains nutrients that are extremely beneficial in helping athletes recover from fatigue and help in muscle regeneration. 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.

This article is advisory and based on a number of research papers but doesn’t substitute for professional advice.