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The Benefits Of Eating Fish
Fish is a great source of protein and important for a balanced diet, but did you know it may also have some health benefits? Here are just a few of the many that have been studied:
Benefits of Eating Fish
There are many benefits to eating fish, both for your health and the environment. Some of the benefits include:
1. Increased Heart Health
One of the main reasons to eat fish is because it has high levels of omega-3 fatty acids, which are beneficial for your heart health. These fatty acids help to reduce inflammation and protect against heart disease. In fact, a study published in The American Journal of Clinical Nutrition found that those who ate more seafood had a 29 percent lower risk of death from any cause, compared to those who ate less seafood.
2. Reduced Risk Of Stroke And Other Cardiovascular Diseases
A diet high in fish also reduces your risk of stroke and other cardiovascular diseases. One study showed that people who ate more than two servings per week had a 34 percent lower risk of stroke compared to those who ate less than one serving per week. Additionally, eating fish has been linked with a reduced risk of developing atherosclerosis (hardening of the arteries).
3. Reduced Risk Of Type 2 Diabetes Mellitus
Eating fish has also been linked with a reduced risk of type 2 diabetes mellitus. A study published in The American Journal of Clinical Nutrition found that people who ate at least two servings per week had a 54 percent lower risk of developing type 2 diabetes mellitus compared to those who did not eat fish at all. In addition, research shows that omega-3 fatty acids can help regulate blood sugar levels and improve insulin sensitivity .
4. Reduced Risk Of Cancer
A diet high in fish has been linked with a reduced risk of several types of cancer, including ovarian, prostate, and pancreatic cancer. In fact, a study published in The American Journal of Clinical Nutrition found that those who ate more than two servings per week had a 38 percent lower risk of developing cancer overall, compared to those who ate less than one serving per week.
5. Reduced Environmental Impact
The main reason to eat fish is because it has a low environmental impact. Fish are caught using sustainable methods and they don’t require large amounts of water or land to be raised. In fact, a study published in Environmental Science & Technology found that eating just two servings per week of seafood saved the equivalent amount of energy as taking a car off the road for a year.
What Types of Fish Are Best To Eat?
Fish are an excellent source of protein and healthy omega-3 fatty acids. They are also a good source of vitamins, minerals, and antioxidants. Some of the best types of fish to eat include salmon, tuna, mackerel, herring, and trout.
Salmon is one of the most healthful fish options because it is high in essential fatty acids and protein. It is also low in calories and rich in magnesium, phosphorus, and vitamin D. tuna is also a great choice for those looking for a healthy meal option because it is high in quality protein and low in fat. Mackerel is another high-quality fish that is packed with omega-3 fatty acids. Herring is a versatile fish that can be eaten cooked or raw. Trout contains more than 20 important nutrients such as protein, omega-3 fatty acids, zinc, potassium, selenium, manganese and vitamins B12 and B6.
How Many Servings Per Day Should You Eat?
The health benefits of eating fish are undeniable. Fish is a great source of protein and omega-3 fatty acids, which can help reduce the risk of heart disease, stroke, and other chronic illnesses. In fact, a study published in the Journal of the American Dietetic Association found that people who ate at least two servings of fish per week were almost 50% less likely to develop heart disease than those who didn’t eat any fish.
There are a lot of different types of fish that are packed with nutrients and health benefits. Here are three types of fish that you should try eating more of:
Salmon: This type of fish is high in omega-3 fatty acids and protein. It’s also a good source of vitamin D and selenium, both essential for your health. One serving of salmon contains about 300 mg of omega-3 fatty acids and 20 grams of protein.
This type of fish is high in omega-3 fatty acids and protein. It’s also a good source of vitamin D and selenium, both essential for your health. One serving of salmon contains about 300 mg of omega-3 fatty acids and 20 grams of protein. tuna: Tuna is another great source of protein and omega-3 fatty acids. One serving has about 160 mg cholesterol and 22 grams total fat (including 7 grams saturated fat).
Which Fish is the Healthiest to Eat?
There are many types of fish that can be eaten, and each has its own benefits. The healthiest option is typically seafood, which includes both fresh and saltwater fish. Fresh seafood is high in nutrients and low in calories, meaning it’s a good option for weight loss.
Saltwater fish is healthier than freshwater fish because it contains lower levels of contaminants like mercury and PCBs. Saltwater fish also contains more vitamins and minerals, including zinc, selenium, and vitamin B12. Many people believe that the health benefits of eating saltwater fish outweigh those of eating freshwater fish.
How to select the right fish for you
There are a variety of fish that can be eaten for health and nutritional benefits, but it’s important to consider what type of fish is best for you. To select the right fish for you, consider your diet and lifestyle.
If you’re a vegetarian or vegan, some types of fish are great options because they contain high levels of omega-3 fatty acids. Halibut, salmon, and trout are good examples of fish that are high in omega-3s.
If you’re looking to increase your intake of protein, choosefish that are high in protein. Some good choices include whitefish, tuna, catfish, and cod.
If you’re looking to improve your overall health, choose fish with lower levels of mercury. Some good choices include mahi mahi, bluefin tuna, and tilapia.
Conclusion
There are many health benefits to eating fish, and if you’re looking to improve your overall well-being then opting for a diet that includes some form of seafood is a great way to start. Not only are fish rich in important nutrients like omega-3 fatty acids, but they are also low in calories and contain few grams of carbohydrates. So whether you’re trying to lose weight or just maintain your current figure, adding more fish into your diet is a good way to go.