Have you ever wondered why fish is so good for you? Fish is a nutrient-rich food that offers a wide range of health benefits. From reducing the risk of heart disease to improving brain function, eating more fish can positively impact your overall well-being.
Fish is a staple food in many cultures around the world. It’s a good source of protein, omega-3 fatty acids, and other essential nutrients. Fish is also relatively low in calories and saturated fat.
Recently, there has been a growing interest in the health benefits of eating fish. Research has shown that eating fish can help reduce the risk of heart disease, stroke, cancer, and other chronic diseases. Fish has also been shown to improve brain function and cognitive development, which you can get from a good sashimi platter.
Fish and Heart Health
Fish is a good source of omega-3 fatty acids essential for heart health. Omega-3 fatty acids help to lower cholesterol levels, reduce inflammation, and prevent blood clots.
Research has shown that people who eat fish regularly have a lower risk of heart disease and stroke. For example, a study published in the journal Circulation found that people who ate two servings of fish per week had a 36% lower risk of heart disease death than those who ate less than one fish per month.
Fish and Brain Health
Fish is also a good source of DHA, a type of omega-3 fatty acid that is essential for brain health. DHA is important for cognitive development and memory function.
Research has shown that eating fish during pregnancy and early childhood can improve children’s cognitive development and memory function. For example, a study published in the journal JAMA Pediatrics found that children whose mothers ate fish during pregnancy had higher IQ scores and better reading skills than children whose mothers did not eat fish during pregnancy.
Fish and Cancer Prevention
Fish has also been shown to protect against certain types of cancer. For example, a study published in the journal Cancer Epidemiology, Biomarkers & Prevention found that people who ate fish regularly had a lower risk of colorectal cancer than those who ate less fish.
The researchers believe that the omega-3 fatty acids and other nutrients in fish may help to protect against cancer by reducing inflammation and cell damage.
Other Health Benefits of Eating Fish
In addition to the health benefits mentioned above, eating fish has been shown to improve bone health, reduce the risk of arthritis, and boost the immune system.
Fish is also a good source of vitamin D, which is important for bone health and immune function. Vitamin D also helps to protect against certain types of cancer.
How Much Fish Should You Eat?
The Australian Dietary Guidelines recommend that adults eat two servings of seafood per week. A serving of seafood equals 150g of cooked fish or 95g of canned fish.
Pregnant and breastfeeding women are advised to eat at least three servings of seafood per week. Children should eat seafood according to their age and energy needs.
How to Choose and Prepare Fish
When choosing fish, it’s important to select fresh, high-quality fish. Look for fish that have a bright colour, clear eyes, and moist flesh. Avoid fish with dull colour, cloudy eyes, or slimy flesh.
Fish can be prepared in various ways, including grilling, baking, frying, and steaming. It’s important to cook fish thoroughly to avoid food poisoning.
Tips for Adding More Fish to Your Diet
Here are a few tips for adding more fish to your diet:
- Eat fish as a main course. Fish can be the main protein source in a meal. Try serving fish with roasted vegetables, brown rice, or quinoa.
- Add fish to salads and sandwiches. Canned fish, such as tuna and salmon, is a convenient way to add fish to your diet. Try adding canned fish to salads, sandwiches, or wraps.
- Snack on fish. Fish snacks, such as salmon jerky and tuna salad kits, are a healthy and convenient way to get your daily dose of fish.
Fish is a nutrient-rich food that offers a wide range of health benefits. Eating fish regularly can help to reduce the risk of heart disease, stroke, cancer, and other chronic diseases. Fish has also been shown to improve brain function and cognitive development.